Energy levels determine how sharp we are in-game, but when we play for hours at a time, it’s easy to become sluggish and make careless mistakes. Neglecting to listen to what our systems need in order to function optimally can make our gameplay suffer. Here are our four tips to help boost and maintain your in-game energy:

Hydrate

Drink lots of water. It’s so simple and straightforward, but many of us never hit the daily intake requirement. It’s way too easy to become dehydrated, and dehydration attracts a lot of nasty issues like headaches, poor cognitive function, and a loss of strength and stamina. Most people experience altered moods, increased impairment in attention and memory, and heavier fatigue. So obviously, drinking the right amount of water daily is key to staying at the top of your game. Most women should drink about 2.7 liters of water every day, while most men should drink around 3.7 liters, based on average sizes. However, that’s just a baseline. When you’re exerting more energy, you’re going to need more water. Just keep a bottle by you while you game, and remember to take sips in between matches!

Choose Healthy Snacks

Pizza and video games are great on occasion, but choosing healthy snacks and foods is extremely important. Normally, we just want something fast and easy that tastes good, but we’re not getting any sort of nutritional value. What you want are healthy snacks that will both satiate you and keep your fuel levels high. Protein is the best source of energy, but it takes a little longer to metabolize. So make sure you’re getting some good protein before you jump into a long gaming session. While trending diets want you to avoid things like carbohydrates, they’re actually really important when it comes to boosting your energy. Things like fresh fruits, sliced vegetables, and whole grain cereals can give you some long-term energy! Even having a mid-game protein shake is a good way to introduce some nutrients (looking at you, CTRL).

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Take Breaks

Sometimes you can’t pause a game or leave in the middle of a scrimmage, but it’s important to find a time to take breaks. Staying in the same position for too long can help drain your energy levels, and obviously gaming is mostly a sedentary lifestyle. The easiest way to feel energized is to pump some endorphins through your system. Endorphins are the hormones our bodies produce when we exercise and use our muscles. You may not have time to go for a jog or lift weights, but introducing some jumping jacks or push-ups might be all you need to reinvigorate yourself during those long days.

Caffeinate

It’s impossible not to reach for some sort of caffeine (I can’t survive without my coffee), and a little bit can go a long way when you need a lift in concentration, energy, and focus. However, choosing the right form of caffeine is important. Coffee and tea (without too many sugary additives) are some of the easiest and best ways to get an energy boosts. Matcha is a recent favorite for many because it packs a healthy punch! Most people feel the stimulation of matcha for hours without experiencing the jitters other drinks like coffee can introduce. The high levels of antioxidants also helps boost immunity.

Reaching for that energy drink might feel like a quick fix, but it can introduce a lot of problems in the long run, including obesity, high blood pressure, and cardiovascular issues. So caffeinate the smart way!

The main point: If you’re going to game for long hours at a time, you’re going to have to rejuvenate your body’s energy supply. Sticking to healthy habits will help you feel better in the long run while also enhancing your gameplay!