Tips For Truckers to Stay Healthy While On The Road

While truckers are concerned about staying safe on the road, they should also be concerned about their health. Truck drivers have a higher rate of heart disease, diabetes, and obesity when compared to other workers in the U.S. While following a healthy lifestyle can be challenging, and it can make truckers more efficient in what they do. 

Tips for truck drivers to stay healthy on the road:

1. Eat Breakfast Daily

Breakfast is agreed to be the most important meal of the day. Eating breakfast refills glucose to boost energy levels and alertness. It also provides essential nutrients that are required for staying healthy. By eating breakfast, truckers would have the energy to start their day. 

Some healthy options for breakfast are oatmeal, fresh fruit, hard-boiled eggs, and low-fat yogurt.

2. Eat Healthy

Eating healthy foods help lower the risk of heart disease, type 2 diabetes, and some types of cancers. Truckers can eat healthy food options on the road include oatmeal, fresh fruit, hard-boiled eggs, and protein cereal bars. Tomato and avocado sandwich, grilled chicken salad, and veggie burger (without the cheese, mayo, and ketchup) as lunch. And BBQ Chicken, pork chops, and a beef stew as dinner with stir-fried vegetables. Dinner should be the smallest meal of the day.

3. Stay Hydrated

Not drinking enough water can affect alertness on the road. While the amount of water we need daily varies based on height, weight, age, gender, physical activity, and where we live, most studies and health experts suggest that an average male adult needs about 2.5 – 3 liters of water per day, while an average female needs about 2 – 2.5 L of water per day. 

4. Avoid Fast Food

Truck drivers often eat fast food because it is convenient. They should try to avoid fast food as it can lead to obesity and cause heart disease. They should choose healthy food options such as salads.

5. Get Enough Sleep

Truckers requires more concentration and precision. Lack of sleep affects alertness and can lead to accidents. About ⅕ of deaths on the roads are caused by truck drivers who fall asleep while driving. To be safe on the road and healthy, sleep is required. Truck drivers should sleep for 7 hours every day. 

6. Rest

Driving constantly can lead to restlessness which can be dangerous. To avoid it, a short break should be taken every 2 hours. Take short breaks at rest stops, walk around for a bit, stretch your legs, get something to eat, and drink some water. While on a long drive, rest is essential, so it should be taken care of. 

7. Exercise

More than 50 percent of the drivers have an obesity issue. Exercise should be done at least three times a week to tackle it. While at a rest stop, drivers should jog for at least 10-15 minutes. They can also do a simple workout with exercises, including pushups, planks, squats, crunches, etc.


Truck drivers should not neglect their health and fitness. Staying healthy is equally important as staying safe.

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