Life on the road can be tough on your health. Long hours behind the wheel, limited access to healthy food, and inconsistent schedules make it challenging for over-the-road (OTR) truck drivers to stay fit and energized. But with a few simple changes, you can feel better, stay stronger, and improve your quality of life—mile after mile.

Here are some practical, realistic ways truck drivers can stay healthy while working hard:

1. Smarter Food Swaps for the Road

You don’t need to go on a diet to eat better—just make a few strategic swaps that fit your lifestyle. These healthy alternatives are portable, don’t require a full kitchen, and are available at many truck stops or can be packed in a cooler:

Instead of: Potato chips
Try: Mixed nuts or roasted chickpeas (look for lightly salted or unsalted varieties)

Instead of: Soda
Try: Sparkling water or flavored water with no added sugar

Instead of: Fast food burgers
Try: Pre-packaged grilled chicken wraps or deli turkey sandwiches on whole wheat

Instead of: Candy bars
Try: Protein bars with fewer than 10g of sugar (check out RXBAR or Kind Bars)

Instead of: Sugary breakfast pastries
Try: Greek yogurt with fruit (available at many truck stops in the refrigerated section)

Keep a small cooler or electric lunchbox in your cab stocked with easy-to-grab options like string cheese, hard-boiled eggs, and hummus cups. Many drivers also use portable mini-fridges or 12V-powered appliances for better storage.

2. Stay Active with Quick, Simple Exercises

You don’t need a gym to stay active. A few minutes of movement each day can make a big difference in how you feel.

• Take a 10-minute walk during fuel stops or rest breaks. Park farther from the entrance to get in extra steps.
• Stretch daily, especially your back, shoulders, and legs. Here’s a guide to stretches for drivers from The Healthy Trucking Association of America.
• Bodyweight exercises like squats, push-ups, and planks can be done right next to your truck.
• Try resistance bands—they’re inexpensive, portable, and great for building strength on the go. Check out this resistance band workout from Healthline.

Even just 15 minutes a day can improve circulation, reduce stiffness, and boost your energy levels.

3. Hydrate Often (Even If It Means More Bathroom Breaks)

It’s tempting to drink less water to avoid frequent stops, but dehydration can lead to headaches, fatigue, and poor concentration. Aim for at least 64 ounces of water per day.

Pro tip: Keep a large refillable water bottle in your cab and sip throughout the day. Add lemon or cucumber slices for flavor without added sugar.

4. Sleep Smart, Even on a Tight Schedule

Sleep is crucial, but the trucking lifestyle doesn’t always make it easy. Try to:

• Stick to a consistent sleep routine as much as possible.
• Use a blackout curtain and white noise machine or app to block out distractions.
• Avoid caffeine late in the day, and limit screen time before bed.

If you’re struggling with sleep quality, check out this driver sleep guide from the FMCSA.

5. Mind Your Mental Health

Being away from family and alone for long stretches can take a toll. Stay connected through phone calls or video chats, listen to uplifting audiobooks or podcasts, and consider mindfulness apps like Headspace or Calm.

If you’re feeling overwhelmed, the Trucker’s Health Team offers resources tailored to drivers, including mental health support.

Final Thoughts

You don’t have to overhaul your entire lifestyle to get healthier. Small changes—like a better snack, a short walk, or a few stretches—add up over time. Staying healthy on the road helps you stay alert, safe, and in control of your career.

Safe travels, and take care out there!