Leave it to the masterminds at Starbucks: They have invented the Trenta, a 31-ounce iced coffee or tea drink - because who doesn't have those days when an extra quart of alertness and sugary energy sounds awfully good? But you can get a quick mental boost without gulping a super-sized anything (or risking the jitters). Here are five ways:
1. Treat yourself to the original energy drink: Water.
"Even slight dehydration can leave you feeling tired and lethargic," says Heather Mangieri, a registered dietitian in Pittsburgh and spokesperson for the American Dietetic Association. Instead of that giant coffee, energy shot or soda, "grab an 8-ounce glass of water," she says. Bonus: It's free.
2. Take a walk.
Brisk is best. Outdoors is ideal. The combination of movement, sunlight and fresh air is nature's energy shot. One study found that a 10-minute walk boosted energy for two hours. Exercising during the day also can help you sleep better at night. And nothing boosts energy and alertness like a good night's sleep.
3. Have a smart snack.
A nibble that combines protein, complex carbohydrates and a bit of fat will give you the best boost. Think apples and peanut butter, yogurt and berries, or a bit of cheese on whole-wheat crackers, says Christine Gerbstadt, a physician, registered dietitian and ADA spokesperson in Sarasota, Fla.
4. Take a nap.
If you are not getting enough sleep at night, don't be afraid to nap during the day - briefly. Studies show that 20-minute naps can improve performance and alertness without ruining nighttime sleep. But it's best (for your reputation and your neck) if you don't just slump over at your desk: Instead, find a quiet, darkened room or a private nook where you can don ear plugs and an eye mask. If you are very lucky, you can slip into one those napping pods now at some airports and office buildings.
5. Change gears.
Stop whatever you are doing and do something else. A bored brain is a tired brain. So if you've been driving kids around all afternoon, don't get back in the car and run errands: Instead, take a bike ride or phone a friend. If you have been sitting and typing for hours, go climb some stairs or find a fellow human and have a conversation - perhaps over a dainty cup of decaf.
By Kim Painter, USA TODAY