We’ve all been there. Groggy, exhausted, foggy—and desperately in need of an energy boost. Sometimes, a cup of coffee just won’t cut it. Luckily, there are plenty of natural ways to perk ourselves up when we’re feeling low.

1. Take a Shower
A shower first thing in the morning will wake you up without coffee. Water hydrates your skin, warms your muscles, and relaxes your body. A hot steamy shower clears the sinuses and hydrates your lung tissue so you can breathe better. Being clean all over can make you feel like a new person.

2. Drink Water
Like plants, you will wilt if you don’t drink enough water. How much should you drink? Listen to your body. Here are 25 ways your body tells you it’s time to drink.

3. Sunbathe
Sunshine can lift your spirits and lighten your emotions. Your body needs about 30 minutes of daily sunlight exposure to make vitamin D. Here are Dr. Frank Lipman’s 10 healthy ways to get more sun.

4. Breathe Fresh Air
Fresh air oxygenates the blood, and refreshes the body and the mind. When the mind is fresh, it boosts productivity. Open a window at the very least, and try to take a short, 10-minute walk outdoors every couple of hours.

5. Stretch
During the night, your muscles produce a fuzz-like substance that binds them together. Stretching melts the fuzz and frees the muscles to slide along each other. Stretch frequently. Do it first thing in the morning (this free 10-minute video will guide you). While you are at the office, do this 4-minute neck and shoulders stretch.

6. Receive a Massage
Massage has many benefits. At the very least, massage eases tired, sore, and tense muscles and relieves stress, and it can lower your blood pressure and improve your circulation. Deep tissue massage removes limitations and increases your range of motion. Invigorate yourself. You can get a cheap massage at a local massage school.

7. Bond through Touch
We all need physical contact, affection, and a sense of security. People who are not touched enough have higher levels of cortisol. Nurturing touch bonds you with your child and helps them to develop new neural connections. Embracing your partner or a loved one can be emotionally healing. Ask first if it’s okay if you give them a hug, and then embrace them.

8. Have Sex
Sex relieves stress, lowers blood pressure, and boosts immunoglobulin A (an antibody that fights colds). There is nothing like a post-coital glow to put a bounce in your step afterward, and feeling desired boosts confidence, adding fuel to your movements.

9. Do Tai Chi
Tai chi encourage the proper flow of qi—an energy force that flows through the body. Here is the Harvard Medical School’s list of health benefits from tai chi. Need a boost now? Check out this video.

10. Drum
There is something primal about live drums. Bones start shaking, muscles start quaking, and before long, you’re dancing. It can’t be helped; drums move us, infusing us with primal, joyful exuberance we never knew we had.

11. Honor your Feet
Your feet have carried you all these years. What is their personality? Tired? Cranky? Taking good care of tired, sore, cranky feet can reanimate you. Here are the best ways to pamper your feet.

12. Listen to your Body
When you experience pain, you injure yourself. Stop. Listen to the voice of your body, which speaks in sensations of pain and pleasure. When you experience pain, seek movements that produce pleasurable sensations. This may mean that you may need to tweak the way that you walk, sit, stand, or get out of bed.

13. Eat Healthy
When we feel depleted, many of us (myself included) think about sweet or carb-laden foods to stimulate us. Sugar, coffee, and carbs may give a brief stimulation, but the effects are short-lived. Vivify yourself by choosing a healthy snack, like a banana or some protein.

14. Smile
There are many hidden benefits to smiling. When you smile, let it reach your eyes. Smiling when you run brings a childlike joy to your workout. Smile when you work, smile when you are with friends: smiling is infectious and can bring joy to you in the most unlikely of circumstances.

15. Laugh
Laughter is contagious, improves blood flow and sugar levels, boosts your immune system, and improves your sleep. Laughter is good for your health, and stimulates the lower abdomen. Even if you start with a fake laugh, it can become real. Having trouble getting started? Watch a comedy, read a hilarious book, take a class in laughter yoga, join a laughter club, or just watch and listen to laughter.

16. Dance
Moving your body in a random, primal way that is pleasurable circulates the blood and oxygenates the body, which quickens the organs that depend on it. More than that, it can be liberating. When you get home from work, put on some music and dance like nobody’s watching. Or listen to your iPod and start dancing wherever you are!

17. Align your Posture
Those who walk with hunched shoulders and a concave back appear depressed. This posture compresses the stomach and lungs, so you cannot take deep breaths. To change your posture, rotate the inside of your elbows forward (as if you would draw blood). This rotates your shoulders back and down away from your ears, correcting your posture in your upper back. For the best posture and instant elegance, walk like a giraffe—it creates space in between the vertebrae.

18. Eat more Vegetables
All dieticians agree that we should eat more veggies. Dr. Joel Fuhrman says our bodies function best when we eat more nutrients per calorie and plenty of fiber. These fruits and veggies have the highest nutrients per calorie. Soups and salads are an easy way to eat a spectrum of vegetables for a quick nutrient punch, while soups are a fabulous “emergency food” for those with busy schedules. Just make a delicious batch, freeze half of it, and reheat as desired.

19. Prioritize Sleep
If you aren’t sleeping enough, you aren’t going to function well during the day. Every task will take longer. Sleep should be a top priority. Here’s a free resource that will help you to get the sleep you need.

20. Move Frequently
This can be as easy as stretching or some good cardio. Movement circulates the blood and brings fresh blood to vital organs and muscles. This brings oxygen to areas that need it, leaving you feeling refreshed.

21. Use a Neti Pot
If you have a cold, using a neti pot can bring instant relief, and regular use of a neti pot improves breathing even when you’re not congested. A neti pot uses a salt water solution to mechanically flush away pollen and allergens that cause inflammation in your sinuses. Always use water that has been boiled (and then cooled to warm), to avoid the Naegleria fowleri amoeba found in lakes, rivers, and hot springs.

22. Meditate
Meditation has loads of benefits. In as little as 2 minutes a day, meditation can melt away stress, help you to relax and to heighten awareness. To meditate, simply pay attention to your breath. Check out these tips on how to meditate daily.

23. Nap
Naps make us more productive, but the trick to napping effectively is to have the nap last no more than 45 minutes. Here’s why. Ideally, 10–20 minutes should be enough to recharge.

24. Repair
Door squeaks, things that need gluing—there are many small repairs that need to be done, and every time you see them, you make another mental note that they need to be done, leaving you overwhelmed and guilty for procrastinating. Commit to making one small repair today. It won’t take as long as you think, and you’ll be amazed at how much better you feel. Your internal dialog will diminish, and you will feel motivated to accomplish more.

25. Capture Ideas and Tasks
Once it’s written down, your mind doesn’t need to repeat itself on a loop to remind you to do it. Use either a moleskine plain pocket notebook (the ones without lines allow you to draw pictures or flow charts) or the free app, Evernote.

26. Procrastinate Mindfully
It can feel overwhelming to think about all the things you must do. Instead, set a start date for a project, and don’t begin thinking about it until the start date.

27. Empty your Inbox
Even if you have a search function available, seeing the clutter of all those emails takes a psychological toll on you—especially if you have a smart phone. To process your email inbox quickly and efficiently: Sort your email by sender. Most will be junk mail. Unsubscribe from ALL emails with advertisements and delete. For the remaining emails: reply, read it, put it in your calendar, or watch the video. If you don’t have time, then delete it. Do this every day, and your inbox will never be overwhelming again.

In conclusion, there are many natural ways to boost your energy without relying on coffee or other stimulants. By taking care of your body, mind, and spirit, you can feel refreshed and rejuvenated throughout the day. So next time you’re feeling sluggish or tired, try one of these energizing practices and see how it can help you!