Reasons for Having Poor Stamina

Stamina is important for everyone from athletes to office workers; it helps you to get through your day's activities without experiencing fatigue and exhaustion. There are several major reasons you may be experiencing poor stamina; identifying these possible factors in your lifestyle can help you address any problems and experience renewed vigor and energy — no coffee required!

Dehydration is a direct cause of fatigue and poor stamina. It's especially critical for athletes who may lose a lot of water through perspiration, and office personnel who may limit their daily intake of liquids to diuretics such as coffee. The effects of dehydration are immediate, kicking in once you lose just 1 percent of your body weight in liquids. Dehydration creates poor stamina in numerous ways. For example, it reduces your body's ability to stay cool, and increased body temperature leads to increased heart rate and faster depletion of glycogen, which your body needs for energy.

Food forms the basic foundation of any healthy lifestyle, and if you're not eating right your body will likely tell you in the form of fatigue, very low exhaustion thresholds and an overall feeling of sluggishness. For example, an unbalanced diet that's low in iron has a direct link to poor stamina. Aim for a balanced, healthy food intake and especially pay attention to carbohydrate and protein intake. For optimal energy, especially for physically active individuals, carbohydrates should comprise approximately 65 percent of the daily caloric intake. Meanwhile, most active individuals need 0.5 grams of protein per pound of body weight per day, although bodybuilders and similar high-intensity athletes may need more protein for optimal stamina.

Sleep gives the body time to recharge and replenish its physical and mental energy reserves, and poor stamina and low energy levels are often a sign of not getting enough sleep. For athletes and similar active individuals, it's also during the rest phase that muscles repair, lactic acid — a primary factor in muscle fatigue and soreness — gets processed and released, and muscles regain their energy stores. Most adults need 7.5 to 8.5 hours of sleep every 24 hours for optimal stamina and health.

The modern world is full of nonstop stimuli and stresses, ranging from work demands to the needs of family. And stress has a direct impact on stamina and energy levels. One reason for this is that constant stress causes the body's levels of cortisol to rise, which in turn reduces the body's ability to metabolize carbohydrates and fats, and that can result in fatigue and exhaustion during physical activity. Chronic stress also exhausts the body's adrenal system, which also plays a part in stamina. Methods for reducing stress include deep breathing, exercise such as cardio or yoga, and creating boundaries. For example, try to avoid taking work home from your office, and disconnect yourself from your laptop or smart phone several hours before your bedtime.