Article: Caffeine can be helpful to get you through an early shift. However, moderation is key. About two or four cups of coffee should provide you with a boost in energy. Anymore will likely result in your feeling jittery and may cause a crash later on. Sugary energy drinks, sodas, and other sweets may give you a quick boost of energy. This will not last. You'll end up crashing later, feeling more tired than you were before that soda or donut. Instead, stick to healthy, energizing snacks throughout your shift. A salad with lean protein, like chicken, can be an energizing lunch for a long day. Anything rich in lean protein, complex carbs, and vegetables is a great lunch to keep you energized during work. If you have a sweet tooth you want to indulge, go for fruit or yogurt over products with a lot of added cane sugar. If you had to wake up earlier than usual, your attention span may waver during work. If you get breaks, take them when you begin to feel restless. Brief breaks can help you stay focused during an early morning shift. Try going for a 15 minute walk during break time. A small amount of exercise can give you a boost of energy. You can also use a short break to go into the break room and have a healthy snack. You may also want to grab a cup of coffee, if you had not had more than 2 cups that morning. Drinking water throughout the day can help you feel alert for several reasons. First, if you're getting up to refill a glass of water every hour or so, you're staying active. This can keep you engaged. Second, you may have to use the bathroom more. You're less likely to nod off during work if you have a full bladder. You can keep a water bottle at your desk and occasionally refill it in the break room. You can also make use of any water fountains in your office. Take any chance you have to stop and get a drink of water.

What is a summary?
Try caffeine in moderation. Avoid sugar. Take short breaks, if possible. Stay hydrated.