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  • Water: Drink up! Between one and two thirds of the population is dehydrated by about two to four cups of water at any given time. And since we need water for nearly every function in the body — like converting food into energy — even a minor H2O shortfall can zap our system. "With just a 1 percent to 2 percent loss of body weight in fluid, you'll feel fatigued, you might get a headache, and you won't think clearly or remember as much," says Kleiner, who authored a study in the Journal of the American Dietetic Association on the importance of hydration. The remedy: Get five to six (8-oz) cups of agua a day, and eat lots of fruit and vegetables, which are naturally water-packed.
  • Pineapple: It's not summer without pineapple. But if you need another excuse to put this spiny, delicious fruit in your shopping cart, here it is: Pineapple, like all carbohydrates, breaks down quickly into sugar to give you an energy boost. But unlike simple carbs such as plain bagels or white rice, pineapples pack enough fiber — nearly 10 percent of your daily value (DV) — and other nutrients to slow down its digestion and prevent the dreaded post-carb crash. What's more, pineapple is a great source of the mineral manganese and the B-vitamin thiamin, both of which help your body convert calories into energy. Just one cup of pineapple gives you 128 percent of the DV for manganese. (We also swear that the sweet-and-tart taste wakes you up in a flash.)
  • Almonds: Consider them energy pellets. Not only do almonds contain healthy fat and lots of fiber but they're also packed with magnesium, which helps to convert carbs, protein, and fat into energy. A study from the Grand Forks Human Nutrition Research Center in North Dakota found that women with low magnesium levels tired out faster than women with higher levels when doing everyday activities. "Magnesium allows you to be more energy efficient," says lead study author Henry Lukaski, Ph.D., assistant director of the center. A quarter of a cup of almonds provides 25 percent of the 320 mg women need daily. Add some brazil nuts (107 mg of magnesium per ounce) and pumpkin seeds (151 mg of magnesium per ounce) for a pep-you-up trail mix.

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