Up, Up and About!

Fatigue fighters that do more than just boost your energy… superman style!

By Madhulika Dash 

Picture this: The airplane touches ground. The air hostess announcement wakes you up. After a lot of riff raff, you make it to the conveyor belt. While you wait for you bag to arrive, you suddenly don’t feel up
to the mark. You are drowsy, low on energy and groggy – and you have a meeting to scoot to. 

Believe it or not, but flights – no matter 2 or 17 hours – often have that effect on you as a heavy workout will, courtesy dehydration that often leaves you drowsy, disoriented and tired. So what do you
do? While an obvious advice would be to allow the body the ‘set in’ time, but ground reality often does not include the leisure of time. So what do you do? Our advice: reach for one of these:


Nothing perks like a cup of nicely brewed espresso? Agreed. But for the sheer nature of it being a dehydrated, and you coming out of a dehydrated situation, pick a cup of green tea instead – preferably
chamomile flavor. The reasons: One, with lesser quantity of caffeine, tea kicks in just right amount of boosters into the brain that leaves you energized without making you crash. Plus it comes with loads of health benefits, including weight loss.

Tip: Need instant effect, add ¼ teaspoon of raw honey instead of sugar and see yourself rise.


Head of the famous limerick: “An apple a day keeps the doctor away”. Let us add: it also keep fatigue at bay! Aside of being high on antioxidant and disease fighting compound, an apple is known to fill you up and even ward off any mouth odour. Not to mention that it’s effective in revving up your metabolism, keeping hunger at bay and making you less prone to falling ill. It gives you a strong heart, but you
already know that.

Tip: Though red apples are preferably, you can try Granny’s apple too (the green ones) with a little salt and chilli for flavour. Great way to up the salt content of the body!


Dehydration can cause everything from mental fogginess, impaired short-term memory, dizziness, and fatigue. In fact, high flyers often drink less water causing the blood volume in the body to drop, causing
lack of oxygen in the brain that leads to exhaustion and disorientation, even as the body (and heart) works doubly hard to pump oxygen to various parts of the body. A perfect antidote to this would be
water. So hydrate as soon as possible.

Tip: On an average the body loses 2 liters of water on flight. So have at least a liter of plain water once you touch ground. The second bottle can be in form of chilled lemon juice – that would balance the lost


Yes, eggs – the same food that keeps you full when on a diet, is also good at giving you that instant dose of super energy when feeling low. A naturally rich in Vitamin B, Vitamin D and protein, it rejuvenates
the muscle instantly to help you feel all perky. Plus, this is the only time when even your fitness instructor would allow you to eat the yolk – a storehouse of energy!

Tip: Cut back on saturated fat and excess calories, stick to 1 whole egg plus 2-3 egg whites for a lean snack.


Nothing perks you up like a fistful of nuts. High in magnesium, they are an ideal combination of healthy fats, fiber and protein – necessary components for an instant boost. This is how they work: while refined carbs that are void of fiber quickly break down into glucose for short bursts of energy, fiber helps slow down glucose-release so there is always a steady supply. Similar to fiber, protein also slows down metabolism of carbs and repairs muscle damage to prevent post-training soreness. Fats such as nuts, seeds and oils are notorious for providing long-lasting energy particularly for a back-to-back meeting day.

Tip: Combine all your favorite raw nuts such as pistachios, almonds or peanuts with seeds plus dried fruit and have it with half a brownie for instant nourishment.


Nothing gets you instantly happy and feeling fuller like a cup of yogurt, thanks to its high calcium content, which increases your metabolism and results in high energy. Plus it’s a source of good carbs, which
keeps cravings at bay! 

Tip: Ditch the low-fat yogurt, reach out for dahi and combine it with fruits and nuts for a power meal.


Easy to get, easier to digest and the safest fruit in the world – banana isn’t just a pre-workout wonder fruit, but a great meal that will increase your energy and enhance your mood. Rich in Vitamin B6,
banana’s protein tryptophan converts into the mood enhancer serotonin – which can help you get instantly oriented and happy!

Tip: For best result, have a banana smoothie with yogurt and honey!


Flights are the best time to go on a seafood diet. Not only are they heart-healthy with a rich amount of omega-3 fats and Vitamin B, but with its perishable nature make for a safe meal. Plus, they provide
instant energy boost to get you through the rest of the day. In addition, they do not add to weight.

Tip: Though grilled salmon is the perfect dish, fish n chips also works fine – just replace the fries with a bowl of steamed veggie and the tartar sauce with yogurt!


High in flavonoids, dark chocolates are natural health-promoting substance. So forget caffeine and grab a bar of chocolate – it’s an excellent source of iron and magnesium, and an instant way to be super
perky. Make sure it's at least 70 per cent. 

Tip: Try the Mexican hot chilly chocolate. Chillies – which are known to rev up your instincts and also aid weight loss!


It may sound strange, but aged cheeses are great for keeping you awake. Unlike their soft, younger counterparts, these cheeses contain high levels of the amino acid tyramine, which is known for its ability
to encourage the secretion of stimulant hormones in the body. So the next time you need a boost try a piece of Parmesan, Stilton, or any other hard cheese—but eat in moderation.

Tip: Baked parmesan cheese balls/sticks.


Can’t get the superfood Kale for instant energy – squeeze a lemon into your mouth. It is a great hangover cure, and can instantly put your senses back into ‘full alert’. The fact that its also an amazing
immunity booster comes as a plus! 

Tip: Can’t get lemon? Try lemon tea or a lemon juice. The effect takes time, but its better than a cup of coffee.