If you’re right in the middle of a long shift and starting to run out of energy, what should you do? Don’t reach for the sugary beverages or energy drinks. Instead, try these successful energy-building interventions that will keep you going strong until the very end of your shift.

Drink water. When the day gets busy, it’s easy to forget to hydrate so set a timer or get in the habit of getting a drink on the hour. Symptoms of dehydration can include feeling sluggish. Hydrating properly increases the efficiency of important physiological functions, reduces the perception of stress, and keeps intra- and extracellular fluids balanced. The harder you work the more water you should drink.

Snack smart. Snacking aids in controlling blood sugar and insulin levels, which will keep you from experiencing those low-energy times during the day. Depending on your daily calorie goals, snack from two to three times throughout an entire day, and in controlled portions. Snacking will also keep you from reaching for unhealthy temptations. Here are some great snack ideas for you to try:

• ½ cup of nonfat yogurt sprinkled with 2 tablespoons of granola and topped with fresh berries
• 1 pre-packaged 100 calorie bag of salt-free nuts with a banana
• 1 apple with 2 tablespoons of peanut butter for dipping
• Unlimited celery and carrot sticks with hummus for dipping
• Whole-grain crackers (small handful) with 2 ounces of Farmer’s or low-fat Mozzarella cheese, or tuna salad, and sliced cucumber, tomato, or sprouts
• Salad mixed with grilled chicken and low-fat dressing (Put it in a container with a lid, pour dressing just before eating, then just shake and eat!)

Stretch regularly. Read more…