Whether it's a mid-afternoon bout of sluggishness or difficulties being at your best in the morning, an energy boost can make a big difference in your day. Although many people typically reach for a cup of coffee, there are other options for getting a sustained energy boost without the caffeine. Here are several more natural options for helping you restore the pep into your step.

Get Moving

The more active you are, the more energy you will have. Exercise and physical activity will give you an energy boost because it increases the level of oxygen in your blood. Additionally, physical activity releases endorphins, which improve your overall mood and make you feel good.

Drink Water

Even mild dehydration can sap your body of energy. If you're feeling exhausted, you'll want to make sure that you're getting enough water. When you're feeling a bit tired, a glass of cold water can help boost your energy levels. Ideally, you should aim for between nine and thirteen cups of liquids a day, with water being the primary source.

Focus on Nutrition

The more balanced your nutrition, the more consistent your energy levels will be. Aim for a steady diet of various fruits, vegetables and proteins. You may even find that a daily multivitamin will help give you the nutrients that you need.

Make Time for Breakfast

One of the most common issues for people who struggle with balanced energy levels is a habit of skipping breakfast. If your morning routine has you dashing out the door with little more than your travel mug of coffee, you're doing your body and your energy level a disservice. Make a point to have breakfast – even if it's quick. Look for something that balances grains with some protein and fat to get you going in the morning and help sustain your energy levels. Breakfast sandwiches with meat, cheese and whole-grain muffins are a great way to set the energy tone for the day.

Add Power-Packing Snacks

One of the best ways to combat mid-afternoon fatigue is with a snack designed to help boost your energy levels and sustain them. Some of the best choices will have a balance of protein, fat and fiber. For example, Greek yogurt with a handful of fresh nuts or peanut butter spread on whole-wheat crackers can help you get the quick energy boost you need with the protein to give it some staying power.

Think About Magnesium

Magnesium deficiency can leave you feeling run down and fatigued. If you aren't seeing a significant improvement in your energy levels despite many of your other efforts, you may be low on magnesium. Your doctor can help you determine if this is a deficiency that you need to address. If you want to increase your magnesium intake to see if it helps, aim for a handful of almonds, cashews or hazelnuts every day or eat a bran cereal for breakfast. You can also get magnesium from some fresh fish, including halibut.

Evaluate Vitamin Supplements

There are many energy supplements from places like Genesis Advanced BioScience on the market, but some of the best vitamin supplements to add to your daily routine include things like Coenzyme Q10, folic acid, B-Complex vitamins and creatine. Many of these things will help boost your metabolism and your body's energy production. With a balanced diet, you should be receiving most of these things naturally. But, if your body isn't absorbing them completely or you need an extra boost of one of them, you can find them in various forms, including tablets that increase energy levels.

As you can see, you don't have to just accept that every day is going to be sapped of its sustained energy. With these tips, you can help to maintain a balanced energy level all day long.