Refreshing Foods That Give You Energy To Keep Your Summer Days Fueled Up!



Published on: 03-May-2024


10 min read




Anushka Tripathi


Refreshing Foods That Give You Energy To Keep Your Summer Days Fueled Up!

Refreshing Foods That Give You Energy To Keep Your Summer Days Fueled Up!

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In the middle of summer, the sun hits hard and robs all your energy. Excessive sweating causes a lot of fluid loss. And that’s why you end up feeling sluggish. But there is a way to combat lethargy with the help of foods that give you energy!  

Whatever you eat will help you stay healthy and energised throughout the day. To keep your summer days vibrant and full of life, you need food that fuels your adventures, not weighs you down. The key is maintaining balanced blood sugar levels and eating foods composed of low-glycemic carbohydrates combined with protein and some healthy fats. A balanced meal provides energy for up to four hours, so another pro tip is to eat every four hours to keep your energy flowing.  

This blog post is your one-stop guide to conquering the summer slump! We'll explore 15 delicious and refreshing foods that give you energy packed with the nutrients your body craves to stay amped up throughout the season. Keep reading the blog to discover a treasure trove of refreshing summer foods that will keep you feeling cool! 

Table Of Contents 

1. What Are The Foods That Give You Energy When Tired? 

2. Foods That Give You Energy All Day  

3. Dietitian’s Recommendation  

4. The Final Say 

5. FAQs  

6. References   

What Are The Foods That Give You Energy When Tired? 

Incorporating foods that give you energy into your diet can help sustain focus and alertness. To kick the summer slump away, let’s have a look at these natural energy booster foods:  

1. Beet Juice 

Athletes are familiar with ABC drinks (apple, beet, and carrot juice). Beetroot juice is rich in iron, manganese, magnesium, sodium, zinc, and many other nutrients essential for your busy day. This energy drink energises you while keeping your feet feeling fresh and light. Hence, you must add beetroot juice to your foods that give you energy list. 

2. Indian Gooseberry Juice (Amla) 

Among the many health benefits of amla are its energy-boosting properties. It is also a great source of vitamin C, which protects against super-spreading viruses and contains a lot of fibre. Drinking this detox drink in the morning can aid digestion and boost energy. Amla is also an excellent addition to a meditator’s diet.   

3. Sweet Potato 

Sweet potatoes are a great choice if you are looking for an extra energy boost throughout the day. Their rich combination of complex carbohydrates, fibre, manganese, and vitamin A makes them a solid addition to your diet. As your body slowly breaks down the sugars in sweet potatoes, it releases energy throughout the day to keep you active  

4. Coffee 

When people feel low, they often turn to coffee as their first source of energy. Coffee contains caffeine, a natural alkaloid that helps prevent lethargy and drowsiness. It is also a stimulant and energy booster. Caffeine makes your brain alert and active. 

However, consuming too much caffeine or coffee can harm your health, so you should look for healthier coffee alternatives, such as chicory coffee or mushroom coffee.  

5. Green Leafy Vegetables 

Leafy greens are excellent foods that give you energy due to their high nutrient content. They are a rich source of iron and fibre, vitamins, and minerals. Green leafy vegetables, especially spinach and kale, help increase energy and reduce fatigue. Additionally, green vegetables contain vitamin C, which helps relieve fatigue. They are rich in micronutrients for increasing endurance and improving red blood cell count. Smoothies made with leafy greens, fruit, and protein powder are nutrient-packed foods that give you energy for busy days 

6. Coconut Water 

Coconut water is one of the best refreshing drinks that helps supplement your daily water intake. It hydrates, energises and removes all harmful waste products from the body. It contains minerals that help maintain the body’s fluid balance and regulate body temperature. Coconut water occurs naturally inside the fruit; it is 94% water and contains very little fat. It is also great for your skin and for people with diabetes. 

7. Nut Snacks 

Many snack staples, including pretzels, cereal bars, and crackers, are highly processed. Diets high in these packaged foods are associated with type 2 diabetes, heart-related disease, obesity and dementia. Nuts and snacks are excellent refreshing summer foods due to their convenience, portability, and ability to provide a quick energy boost on hot days. Their high nutrient content, including healthy fats and protein, makes them satisfying options for staying energised and hydrated in the summer heat. A diet high in nuts may help prevent these symptoms, according to a review of studies published in Antioxidants.  

Foods That Give You Energy All Day  

Foods that give you energy are essential for maintaining productivity throughout the day. Let’s have a look at these best energy foods to help you overcome fatigue and stay energetic throughout the day: 


  • Beans are rich in nutrients that energise your body and keep you active throughout the day.  

  • Beans are also digested more slowly than processed or simple carbohydrates, which helps stabilise blood sugar levels.  

  • The iron, magnesium, and folic acid in beans also help provide energy to the body. 

Chia seeds  

  • Chia seeds are considered a superfood.   

  • A small portion of chia seeds in your diet can make a big difference in your mood throughout the day.   

  • With high amounts of α-linolenic acid (omega-3 fatty acid), protein, fibre, vitamins, antioxidants and minerals, chia seeds may provide sufficient nutrients, making them one of the best energy-giving foods 


  • Oats are a nutritious breakfast option that helps you stay active throughout the day.   

  • The best thing about oatmeal, a favourite among all fitness enthusiasts, is the amount of carbohydrates it contains.   

  • It has complex carbohydrates, which are digested more slowly than simple carbohydrates and help keep you full and energised even when following a strict calorie-deficit diet. 


  • Bananas are the perfect snack for a quick energy boost.  

  • They are high in naturally occurring sugars, which slow digestion when combined with fibre, making them one of the best energy-boosting foods. 

  • Bananas are also rich in potassium and many other important nutrients, making them one of the best energy-giving fruits.  


  • An excellent source of lean protein, chicken contains nearly all the essential nutrients needed for growth and energy.  

  • Undeniably delicious and easy to prepare, chicken is rich in vitamins and minerals, including niacin and vitamins B6 and B12. It is one of the best energising foods in your diet and contains less saturated fat than red meat. 

Brown rice 

  • It’s a great source of energy. Brown rice is less processed and contains more fibre, vitamins, and minerals to keep you active throughout the day.   

  • Brown rice has a glycemic index of 50, which is much lower than white rice. Its glycemic index is 72, which helps control sugar levels and makes it part of the best energy foods club.   


  • As an excellent source of complex carbohydrates and dietary fibre, chickpeas can provide your body with sustained energy.  

  • It’s also rich in protein and vitamin B9, which helps give you an instant energy boost.  

Dietitian’s Recommendation 

You don't just eat these foods occasionally. The idea is to make them a part of your daily diet. Eating a balanced diet with these energy-boosting foods can help you feel energised, active, and ready to take on the day. Therefore, we need to help our bodies do their job by providing them with the necessary resources through regular exercise and a healthy diet. Also, incorporating foods that give you energy into your pre-workout meal can enhance exercise performance. Even small changes to our lifestyle can make a noticeable difference in our body's energy levels.   

-Dt. Lavina Chauhan 

The Final Say 

With these 15 refreshing foods that give you energy in your arsenal, you're well on your way to conquering the summer heat and maximising your fun. Aim to incorporate these options throughout your week for sustained energy levels. 

Don't be afraid to experiment and get creative! Mix and match these ingredients to create delicious and healthy summer salads, smoothies, or light meals. Remember, staying hydrated is crucial in the summer sun, so pair your energising bites with plenty of water or cool, refreshing beverages.    


1. Which are the best foods that give energy and stamina throughout the day? 

Here is a list of natural energy boosters' food: 

  • Beet juice 

  • Indian gooseberry juice (amla) 

  • Green leafy vegetables 

  • Dates 

  • Coconut water 

2. Can you tell me any three foods that cause fatigue to avoid?   

Processed foods (chips, cookies, crackers, noodles, etc.), sugar, and packaged drinks (cola, packaged fruit juice, etc.) are the main culprits for fatigue and energy loss.   

Which foods provide the best energy?   

Foods that provide energy include apples, oatmeal, bananas, chicken, and eggs.   

3. What drinks increase stamina?   

Drinking a glass of beet juice before exercise can help your body function longer without feeling tired. Beets are rich in vitamins A and C, which help increase energy and reduce fatigue.  


About ToneOp   

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.   

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