Hablas constantemente en público. ¿Cómo puedes evitar el agotamiento y mantenerte con energía?

Experiment, experiment, experiment. Find what works for you. There's not a one size fits all - everyone has different rituals - don't get obsessed by other's recipes. And once you get a ritual - pre and post speaking - that is 80% there... stick to it. And go up on that stage speak about what you're passionate about.

The biggest reason of dry throat during public speaking is NOT lack of water. In fact, too much water will remove electrolytes from your body and you will feel weak and even more dehydrated. Our body is NOT 70% water. It is 70% electrolytes. These electrolytes are flushed out along with water when we drink too much water. Therefore, excess water is not recommended. Drink electrolytes if you can. However, the REAL REASON of dry throat during public speaking is MOUTH BREATHING. When we breathe with mouth, the air becomes dry because mouth doesn't have any mucous membranes. Our nasal cavity has mucous membrane that humidifies the entering air. Therefore, to avoid dry throat, breathe through your nose only.

Staying hydrated is crucial for maintaining energy and preventing burnout, when frequently speaking in public. Drinking water helps keep vocal cords lubricated, enhancing vocal performance / speech delivery and preventing vocal strain. Make sure to stay hydrated especially before any speaking engagements. Incorporate hydrating foods like fruits and vegetables into your diet as a speaker. As a public speaking coach I discourage my clients from consuming caffeine just before a speech as it dries out the mouth which can affect proper delivery. Proper hydration not only supports physical well-being but also boosts your ability to think on your feet, and maintains overall stamina.

In my public speaking career, there’s one important thing that I’ve realized: I’m a social introvert. I love being on stage with a large audience in front of me, but I often need two days of isolation after such events. It helps me keep the balance of being recharged from external and internal sources. For me, it’s super important to have recognized and embraced this need!

The sleep that is from 10 pm to 2 am is the deepest sleep. Make sure you sleep on time for adequate rest. Before your speaking engagement, you may do "Yoga Nidra" or "Power Nap" if possible. Without enough rest, the body and mind will be exhausted. The audience will feel that lack of energy and will not connect with the speaker.

Combining meditation along with your sleeper rest is super helpful when you are a public speaker. What works for me is Silva Meditation which is a short 15 minutes that I do in the mornings which relaxes me and also keeps me energised. Meditation relaxes your whole body and as it is proven that once your body is relaxed, it helps in keeping your mind relaxed.

Almost everyone knows what's bad for health. Avoid them as much as you can. However, avoid them like plague a day before your speaking engagement and on the day of speech. I am talking about sugar, ultra processed food, fried foods.

What one eats has a great impact on your emotions and hence can affect your delivery of speech as a public speaker. Eating a lot of carbs and not a well balanced diet can slow down our energy levels. A mix of fruits, vegetables, fruits like avocado with some protein is a good mix helps in balancing our diet.

⇨⇨Let us always ensure we put this into consideration most importantly because a strong and healthy body provides the foundation for confident and effective communication, allowing you to deliver your message with energy!!

Exercise is one of my ways to gain confidence because it connects me to my body, enhancing my physical awareness and overall presence. When I engage in regular physical activity, I notice improvements in my posture, and this also translates into a more confident and presence on stage. My posture and body language become more aligned with the messages I convey through my words, creating a more impactful and engaging experience for my audience.

The real reason for exercise is not just physical health but also mental health. We expend a lot of energy when we speak in public. Exercise conditions your body and mind to be a storehouse of energy. Exercises helps in building more neural networks in brain, thus accelerating learning. Exercise pumps blood and oxygen to various parts of the body including brain which energies every cell. Therefore, exercise is imperative.

Swimming I personally find is a great exercise which helps in maintain flexibility in the body and is an excellent aerobic exercise. Combing that with strength training is greatly helpful.

You can find a continuous source of motivation by reminding yourself of the impact your speech is having on people and their lives. Think back to all the times people have come up to you and commented on your speech, or thanked you, or asked you to write/speak more about something. That means your ideas touched them and they will be carrying the ideas with them for the days or maybe even weeks to come. How motivating is that!

Mental preparation is crucial. Create a pre-speech routine like meditation, breathing exercises, or visualization. This helps reduce anxiety and boosts performance, allowing you to approach each speaking opportunity with a fresh and focused mindset.

I often make jokes about how I wish to get a gig in front of 3 million people, and then hope that the event gets canceled! Mental preparation is crucial for taking the anxiety away. My mental prep involves deep breathing and connecting to my passion, which serves as an antidote to any fear. By focusing on my love for speaking and the message I want to share, I can overcome nervousness and perform with confidence.

A regular public speaker is also an AVID READER. You must love reading. Keep yourself constantly updated, be well read & research on a range of topics within your GENRE of expertise. This is the most effective way to BUILD INTERESTING CONTENT for all your speeches. Once you have identified your range of topics, you need to invest sufficient time to research them. Look up the other speakers who cover similar topics like yours. Take the initiative to connect with them (e.g. on LinkedIn). Start exchanging ideas & perspectives on those topics. Learn to enjoy & appreciate different POVs. All these would enhance & enrich the quality of your content. Adopt these good practices & you will be super energized & enjoy every minute of it.

I continually seek new inspiration for my keynotes, constantly refining them both verbally and visually. You could say that I keep disrupting my own ideas and innovating for the sake of both my audience and myself. This approach fuels my never-ending curiosity and keeps me committed to always presenting fresh and engaging content.

Including new and interesting topics in your speeches will help two folds: 1) Will reduce your burnout by making your mind fresh food for thoughts 2) Give your audience a different slice of your perspectives. Your connection will get more rooted with them.

Looking at the same thing differently is key which selecting topics. Your individual and unique perspective and style about a specific topic makes all the difference. And that keeps you energised and motivated.

Its ok to take breaks. Remember even Naomi Osaka took break when she was at the peak of her career, only because she understood the value of prioritising mental health.

Having a goal is extremely helpful. For example if your goal is to be amongst the top 3 public speakers in X industry/ domain, then set a deadline to meet that goal. There needs to be an ambitious goal which you want to achieve in public speaking which will keep you energised and it helps you in successfully handling all the obstacles that come your way.

A good public speaker or trainer needs their MEDS everyday. M = Meditation E = Exercise D = Diet S = Sleep Good quality MEDS will ensure energy and vigor in the speaker. And it is this energy that the audience feels attracted to.

1. Hydration with a Twist: Opt for herbal teas or infused water over caffeine or sugary drinks for stable energy levels without crashes. 2. Chew Gum: Studies suggest chewing gum can increase alertness and reduce anxiety. Opt for sugar-free to avoid distractions. 3. Practice Progressive Muscle Relaxation: Tense and release muscles from head to toe to relieve tension and promote relaxation. 4. Listen to Binaural Beats: Listen to binaural beats (auditory illusions) designed for focus and relaxation using headphones before speaking engagements. 5. Incorporate Aromatherapy: Essential oils like peppermint or lavender can be calming and help manage stress. Use a diffuser or inhale directly from a tissue.