Smart On The Road – 7 Practical Tips For A Healthier Lifestyle

Truck driver health is an often-overlooked topic and it shouldn’t be. Sedentary jobs, where people need to spend a lot of time driving, sitting and not moving bring on a range of problems – from back pain and joint problems to slowed down metabolism, followed by weight gain, and disrupted sleep routines. Here are some tips on how to fight them:

Drink water

Seems simple enough, but when your eyes are on the road, you can often forget to drink water regularly. The body doesn’t send a ‘signal’ to drink until it’s already in a state of dehydration. So, when you sense you’re thirsty, you’re actually already in a state of dehydration.

The best approach is to make it a habit to have a water bottle next to you and take small sips often to keep the body hydrated at all times.

How much to drink?

Divide your weight by 30. So, for example, if you’re 60 kilos, you should drink 2 litres – 60/30 = 2.

Eat fruit & vegetables

We all know it. It is very important to eat fresh produce every day. Fruit and vegetables contain a lot of vital minerals and vitamins for the body to function normally.

If you can’t have them throughout the whole day, try to replace 2 snacks with them. Instead of that Snickers bar, try and eat some apples or a banana. Fruit is also a source of sugar for the body and will give you a little healthy extra on top.

Tip: Next time you’re on the road, stop at a supermarket before the takeaway stand. Get some fruit for the road to have by your side when you feel a sugar craving coming. Or, if you’re into prepping your meals, prepare a smoothie for breakfast to boost you for the whole day ahead.

Avoid caffeine

Ok, we all believe in the first cup of coffee for the day. Our advice is simply – don’t overdo it. Heavy reliance on coffee and energy drinks will eventually take their toll on your health.

You may not know it, but coffee will actually dehydrate you. It’s best to avoid coffee and energy drinks completely – they give you a short-term energy boost and leave you feeling fatigued and tired after, so you need another one.

Tip: If you can’t completely avoid them, cut down and replace the energy drinks with black tea. Energy drinks contain very high amounts of sugar and are arguably your worst choice to keep you awake and focused.

Eat light but often

Eating light when on the road can be a good idea for a few reasons. If you’re eating a few big heavy meals in the day, it can take a lot of your energy to digest them, resulting in a sleepy feeling when you’re behind the wheel.

Of course, pay attention to any specific dietary needs you may have but try eating lightly, or just eating smaller portions of the foods you like, and see for yourself if you’re feeling better.

Sleep

Most of us don’t pay enough attention to sleep or prioritise clean sleeping habits. Proper rest is vital — it regenerates the body and helps keep the mind sharp.

Try to get sufficient sleep every night. 8 hours/night, with a regular bedtime and rising times.

It can be challenging on the road, so our advice is, if you can’t get the full 8 hours at least try not to lose sleep because of stress. Carry a book with you, or listen to relaxing music before sleep to help you relax, fall asleep faster and get more quality rest.

Supplements

Getting a balanced diet can be challenging on the road, so consider taking a high-quality multivitamin daily. In addition, get regular health checks to keep an eye out for deficiencies because they can lead to unexplained fatigue and aches, so make sure you also get the ones suited to your specific needs.

Get moving

This is a tough one, but not impossible. And we don’t mean jog daily and build muscles only bodybuilders can maintain. Just move as much as you can when you’re not driving. Take a walk to the store instead of going by car, ride a bike on weekends with your family, or join the local football league and play for fun on weekends.

Your body is very important because you only have one, so keep it healthy. And remember, it’s a marathon, not a race. So, try implementing what works for you one at a time. Start with one tip, do it for a few weeks until it becomes a habit, and then add the next. It shouldn’t feel like a task you don’t want to do, it should feel like you’re changing – to feel better and be better at what you do.