If you've ever been completely drained by the middle of the afternoon, you know exactly how frustrating it can be to lack the energy necessary to conquer the rest of your day. No matter how much coffee you drink, there are days when it doesn't seem to help. Fortunately, you don't have to drag yourself through life feeling run-down and tired. Here are some strategies to help you beat fatigue.

1. Get moving.

Although it's probably the last thing you might feel like doing when you're feeling run-down, studies have shown that physical activity does boost energy levels. Exercise physiologists are quick to point out the improved vigor and various other health benefits of regular exercise. It improves the body's overall working efficiency and state of mind. The result is more available energy to take on whatever the day brings. Even a quick stroll around the block will help get the blood pumping and bring you back to life.

2. Drink water.

The importance of proper hydration cannot be overstated. In many cases, dehydration can occur without the person even realizing they're dehydrated. One of the first signs of mild dehydration is actually fatigue, along with crankiness and diminished concentration. The minute you begin to notice these symptoms, drink a glass of water. It probably won't be long before you feel a difference. Just remember that the key to making it last is to keep yourself hydrated throughout the day by sipping water at regular intervals.

3. Eat a healthy snack.

Chances are when you think of snacks, the first ones that come to mind are chips, cookies, and sodas. But junk food isn't going to bring you to life when you're feeling sluggish. If anything, the sugar rush will quickly come down, potentially leaving you worse than before. The key to snacking for energy is to stick to healthier snacks. Look for something that combines protein with complex carbohydrates, such as pairing an apple with peanut butter, cheese with multi-grain crackers, or a hard-boiled egg on wheat toast. It will take your body a while to digest these foods, which will help stabilize your blood sugar.

4. Crank up the music.

If you're listening to dull music as you work, that might have a lot to do with why you're not feeling invigorated. The right type of music can actually help boost your focus, your mood, and your productivity. According to most research, the ideal type of music to listen to while working is usually instrumental, lacking lyrics that might take the listener on an emotional journey. Play with the dial on your radio a bit to figure out what type of music works best for you.

5. Eat smaller meals.

When it comes to eating, most people are used to eating 2 or 3 large meals per day. The problem with this approach is that your blood sugar will rise when you eat and fall after your food is digested. The longer you wait between meals, the worse you're likely to feel when you're hungry and the longer it will probably be before you decide to do something about it. Try sticking to whole grains and other complex carbohydrates, and divide your meals into smaller portions. These types of foods will take a bit longer to digest than refined carbohydrates, and if you spread your food out into 5 meals per day instead of 2 or 3, you'll find that you won't have to endure any slumps for long.

Ultimately, there's a lot you can do to beat fatigue. Unless there's some underlying health problem that you're not aware of, a few simple strategies involving how you eat, what you eat, what kind of music you're listening to, and how much exercise you get can go a long way toward providing you with sustainable energy. These tips and strategies will work for virtually anyone that's in good health, provided you make them a part of your daily routine.