Most Americans are exhausted. But whose energy levels are tested more than an ER doc’s?

Between rapid task-switching, split-second triage decisions and complex clinical calls, emergency room physicians routinely power through grueling 12-hour shifts where brain fog is simply not an option. After all, people’s lives depend on it. 

For New Yorkers grinding through marathon workdays, that level of sustained focus feels almost superhuman — but it turns out, beating the inevitable 2 p.m. slump isn’t just about willpower or guzzling more coffee. 

The Post spoke to three ER doctors who shared a few smart food and stamina strategies that help them keep their energy up and their minds sharp on the front lines.

1. Fuel the engine with protein over sugar

When sprinting between deadlines, grabbing a sugary pastry or heavy food truck lunch is an easy trap. But ER doctors strictly blacklist heavy, high-sugar foods because a post-meal crash can compromise peak performance when patients need them most.

“I think a plate with protein, a large quantity of vegetables and a small portion of carbs is ideal to get me through a long shift,” said Dr. John K. Riggins Jr., medical director of the emergency department at NewYork-Presbyterian Allen Hospital.

To keep your mind alert all day, prepare high-protein, portable snacks before your morning commute. Swap out fast carbs for Greek yogurt, hummus with crackers or almonds. Streamlining your food options eliminates mid-day decision fatigue and keeps your blood sugar steady.

2. Practice strategic caffeination 

Coffee is practically a religion in NYC, but gulping down multiple triple-shot espressos leads to jitters, anxiety… and a hard energy crash. The key is to use it wisely.

“Caffeine is a tool, not a strategy,” said Dr. Anand Ramnarine, chairperson of emergency medicine at Glen Cove Hospital, Northwell Health.

For Dr. Alina Mitina, an emergency medicine doctor at Hackensack University Medical Center in New Jersey, it’s all about balance.

“You want enough to keep you awake, focused and sharp, but not so much that your hands tremble when you need to do a procedure,” she said. 

The FDA recommends that healthy adults stay under 400 mg of caffeine per day, which is roughly four standard 8-ounce cups of coffee. Mitina recommends sticking to 200 mg at a time to avoid jitters.

“For that afternoon slump, I’d skip the major energy drinks and stick with smaller amounts of caffeine, around 50–100 mg every few hours, to maintain steady energy and focus without overdoing it,” she added, an approach supported by research from the Harvard T.H. Chan School of Public Health.

Dr. Mitina also advises setting a firm caffeine cutoff time at least six hours before heading home so you can actually fall asleep. 

3. Don’t ignore hydration

Sometimes fatigue isn’t even your body asking for coffee — it’s begging for water.

Dr. Mitina notes that most mid-afternoon exhaustion comes down to basic dehydration and suggests reaching for a glass of water before a cup of joe.

4. Master the micro-reset under fire

When your inbox is overflowing and burnout threatens to set in, stepping away from your desk for an hour-long break isn’t always realistic. Enter the 60-second micro-reset, which can help docs restore their cognitive capacity between chaotic cases.

“In our ER, we talk about the Mindful Minute, taking 60 seconds to pause, breathe and reset between challenges as it can make a huge difference,” said Dr. Ramnarine.

A good bet is to walk over to the water cooler to grab some H20 (remember that hydration tip?) or a little gossip for a quick reset. Then, take a few intentional deep breaths, or briefly step into a quiet hallway. This brief pause disrupts the physical stress response, according to Psychology Today. 

“Make sure to take a few small moments throughout your day for self-care, whether that is sitting in a quiet place, taking a moment to sip a nice hot beverage or being mindful and focusing on the present,” advised Dr. Riggins.

You want to manage stress before it manages you. 

“Sustaining your composure and stamina is 95% mindset and 5% everything else,” he continued. 

5. Beat decision fatigue

Making hundreds of rapid choices every day burns up mental bandwidth. To preserve top-tier focus, experienced ER doctors create strict routines for minor daily tasks so they can reserve peak cognition for critical problems.

“Create routines for the small things, like what you eat, your favorite exercise or how you start your day, so you can save your mental energy for the decisions that actually matter,” Dr. Mitina explained.

When work becomes overwhelming, tackle one priority at a time and intentionally slow your pace to regain control. 

The takeaway

Ultimately, maintaining daily stamina isn’t about relying on a specific hack like an extra cup of coffee or a quick high-protein snack. Instead, it requires a holistic mindset and a steady commitment to fundamental self-care habits. 

“People often search for complex biohacks or magical supplements, but staying energized through a marathon shift really comes down to the basics: drinking enough water, eating real food and taking brief moments to catch your breath,” said Dr. Riggins.