Ways to Stay Healthy on the Road

It takes commitment and work to stay healthy on a regular basis, let alone while making long road trips. Here are some simple tricks to keep in tip-top shape while you’re on the road.

Opt Out of Pop

Or, if you’re somewhere other than the Midwest, then take it easy on the soda (or Cokes). Whatever you call it, all that sugar fills you with empty calories that might give you a quick energy boost in the moment but quickly burn up, leaving you empty and more tired than you might have felt in the first place. Just one 20 oz. Pepsi has 250 calories, which makes up over 10% of a person’s average diet.

Drink More Water

Often the true cause of fatigue in the middle of the day isn’t a lack of energy (or a need for more fuel), it’s due to dehydration. An incredible 75% of Americans are chronically dehydrated, which means 3 out of 4 of us are driving tired, dizzy, lightheaded, unable to concentrate, and with a headache without realizing the simple solution: a big glass of water.

You should try to drink a half-gallon of water a day (4 - 20 oz. bottles would easily do the trick). Hydration flushes the body of toxins and might even help you keep some weight off, too.

Limit Caffeine Intake

If you’re not drinking as much pop and you are drinking enough water, it’ll be a heck of a lot easier to stay awake without guzzling gas station coffee all day. Too much caffeine can cause long-term damage to your body, not to mention daily symptoms like headache, anxiety, agitation, ringing in the ears, and irregular heartbeats.

Eat Fresh and/or Unprocessed Snacks

Gas stations and truck stops have gotten a lot better about providing healthy alternatives to the bags of chips, beef jerky, and pork rinds of old. If you’re looking for something to crunch on, consider choosing a bag of almonds or other mixed nuts instead of potato chips. 

With a mini-fridge in your truck, you can also pack healthy options ahead of time to limit how many processed foods and less appetizing prepared foods you buy on the go.

Take Rest Breaks

Our bodies weren’t made for sitting in one spot for eight hours at a time, and a well hydrated body needs… relief. When you make a stop, take a quick walk and stretch your back and leg muscles to keep the blood circulating. Fresh air will help you stay alert and avoid burnout.

Get in Your Steps

A regular exercise routine is important for everyone but especially for those who spend their days (and nights) behind the wheel. When the day is done, go for a 15-minute walk or run to get the blood pumping and endorphins flowing. Trust us, you’ll feel a whole lot better, and get a better night’s sleep, too.

Sleep More

The average adult needs seven hours of sleep in order to recharge. It can be hard to get a good night’s sleep in your truck, but you can improve your chances by improving the sleeping environment in your cab. Block as much light as you can using shades or curtains. Use earplugs to eliminate the noise from other trucks and the highway. Avoid eating one to three hours before you go to sleep—this can improve digestion and reduce heartburn. And as tempting as it is to watch TV or scroll through your smartphone as you go to sleep, screen time can keep your brain from winding down, making it more difficult to fall asleep quickly.

At Big G, your waistline AND your bottom line benefit from making healthy choices. Drivers who sign up for biometric screenings are eligible for discounts on their health insurance, which means these good habits can save you money, too. Call 800-684-9140 ext. 7217 to learn more about the biometric screenings.