The life of a truck driver can take its toll. Life on the road is an all-consuming lifestyle. From long days, to sitting nonstop, back issues, poor food choices, and more, it is tough.
There’s a lot of advice out there for truck drivers. In fact, there’s probably so much that it is overwhelming to know what to read or believe. That’s why Drive Fit has been created, to help YOU, specifically. We want this to be the resource you come to for questions and answers.
As you are reading, try to pick one or two things to work on and go from there. We are all about lifestyle changes, not short term burn-outs. And remember to stick with it and not give up! Be proud of your accomplishments, no matter how little they are. We wanted to share some of our top tips that will benefit your life of being a truck driver.
- Eat “plant-based” foods
Studies show that the most healthy people have a diet high in fruits and vegetables. Plant-based allows the most vitamins and minerals in the diet, which our bodies need to run efficiently and even thrive. You want to aim for 4-5 servings of fruits a day and 4-5 servings of vegetables a day, the more the better! Remember that the best nutritional benefits come from raw and frozen produce.
Tip: grocery shop once a week and fill a cooler full of fresh fruits and veggies to have on the road.
- Drink plenty of water
Your body is made up of 55-75% of water. Water is needed for every cell, organs, proper digestion, brain function, and skin health. Needless to say, staying hydrated is very important! It is important to know that your body only signals thirst when it is dehydrated. Try to sip all day long, rather than just drinking when you are thirsty.
How much water should you be drinking everyday? The rule of thumb is to consume half your body weight in ounces. If you weigh 180 pounds then you’ll try to drink 90 ounces a day. That is about 11 cups of water or 5-6 bottles of water (16 oz bottles). Think about investing into water jugs/bottles that you can have filled up each morning to drink all day to get your recommended amount of water in.
Tip: Aim for drinking 16 ounces of water right after you wake up in the morning so you can hit the restroom before getting on the road. Then try to drink the bulk of your water before you need to make stops so you aren’t having to make extra stops on the road.
- Get 20-30 minutes of activity a day
Being on the road everyday makes exercise very difficult. We know that movement and exercise are needed to have a healthy body. Make this a non-negotiable with your routine…get exercise everyday! Aerobic activity and resistance training are key to staying in shape, keeping your heart healthy, preventing injuries, and even helping aches and pains sitting all day creates.
Tip: Stay up-to-date with Drive Fit videos on exercises and routines you can do on the road.
Proper rest is vital for the body. It helps your body heal, regenerate, and keep the mind sharp. 6-8 hours is most beneficial to function well throughout the day.
Tip: Try to create a wake/sleep pattern of similar times so your body will fall asleep sooner each night, which will help you get the proper rest you need for long days.
- Avoid stimulants
Using stimulants was once very commonplace but time and studies show that this has a negative impact on health. Stimulants range from energy drinks to drugs. Avoid these altogether. They are artificially boosting your mind and body. If you are following the tips laid out, your body should be functioning well and will know when it needs rest. Don’t try to bypass your body’s signals.
Tip: The cleaner you eat, the more energy you’ll have.