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When it comes to staying awake and alert all day at work, what you have for lunch and your level of hydration play major factors.

Registered Dietitian Elizabeth Spansel said the right diet can help avoid the afternoon energy crash that has become a common experience for many office workers.

“Everyone needs to make sure that they are properly hydrated,” Spansel said.  “The recommendation is 8 to 10 cups of fluid a day, but a lot of people are getting their fluid intake from caffeinated drinks, such as coffee and soft drinks.  Excessive caffeine, with its natural diuretic properties, can actually contribute to dehydration.”

Dehydration is the number one cause of daytime fatigue, Spansel said, and maintaining a proper hydration level can help alleviate fatigue, keep energy levels high and help the body function correctly by increasing metabolism.

The contents of your lunch bag make up the other half of the equation, Spansel said, making it important to eat a balanced and nutritious meal.

“A lot of people use carbohydrates for energy.  They do provide quick boosts of energy, but this is often followed by a crash caused by plummeting blood sugar,” she said.  ““You want to make sure that you are eating more complex carbohydrates rather than refined ones.  You want to eat whole grain products and stay away from the refined carbs, which would be items like white bread, white rice, candy and sugar sweetened beverages.”

A lunch of refined carbohydrates and sugar-sweetened beverages (regular soft drinks, punch, juice) tends to be a recipe for disaster, Spansel said, often leading to grogginess and a lack of focus well before the day is done. This is caused by the insulin response after eating foods high in carbs.  Insulin works to decrease blood sugar.

“I would recommend revamping your lunch if you find yourself moving in slow motion after lunch hours,” she said. “Opt out of grabbing chips or sweets from a vending machine and instead choose fiber or protein in foods such as a piece of fruit, a 100 calorie bag of microwavable popcorn, 2% string cheese or yogurt.”  “There certainly is a place for snacks in diet, but the key is in selecting foods that won’t cause you to feel more tired after eating it than you did before.”

In addition to a healthy diet, exercise is another natural energy booster. Click here to learn more about exercise and nutrition services at Elmwood Fitness Center.