Trucking When You're Sick: How To Stay Healthy And Avoid Getting Sicker

We all get sick sometimes, but if you are a truck driver—you're likely to be up and going. Truck drivers are in constant contact with people along the way, and a truck stop is no different. Because of this, truck stops can be an ideal place for catching colds and getting under the weather. Truck drivers have to be on the road for long periods of time, so an illness is not ideal. When you’re a truck driver, it’s easy to let the miles take their toll on your health and wellness. If you are catching a cold, there are a few ways you can stay healthy and speed up your recovery.

Prioritize Rest and Wellness

The body’s immune system functions at its best when you are well rested and nourishing yourself with healthy foods and water. The immune system decreases when we don’t sleep enough, so naps and a regular sleep schedule are significant. It is also essential to ensure that you are sleeping enough ((minimum 7 hours) and getting adequate nutrition when on the road. You should try to aim for eight glasses of water a day at the least, to prevent dehydration.

Eating citrus fruits not only keeps you alert, but it helps provide essential vitamins to your body. It is a challenging task to eat healthy on the road, so try to stock up on healthy snacks and invest in a mini fridge to keep your fruits and veggies in good condition on the road. If you are unable to eat enough vitamins, opt for a supplement, including Omega-3 which is essential for your cardiovascular health and heart. Echinacea is a good option to help prevent illness, so look for the supplement or products containing this ingredient.

Avoid Stimulants

While coffee, tobacco and energy drinks may help keep you alert for a short period of time, they do a lot of damage on your body overall. Drinking too much of coffee or energy drinks can lead to dehydration, poor health and affect your hormonal balance; depleting your energy levels overall a little more in the long run. Try to choose healthier alternatives such as tea, organic fruit juices and of course, water! Drinking warm tea throughout the day will keep your energy levels up and help you heal faster, so invest in a good thermos.

Clean and Sanitize

While the pandemic may be over, it is still essential to keep your cab and yourself as clean as possible when on the road. Invest in hand sanitizer, sanitizing wipes and soap as much as possible. You want a sanitizer which contains 70% or more alcohol, as anything below that does not really have an effect in disinfecting, so read the labels.

You will ideally want to clean your cab before and after each shift, wiping the steering wheel and any areas you touch with a sanitizing wipe. Remember, truck stops and gas stations can be quite filthy with other people’s germs, so always sanitize your hands before embarking on your next journey or touching your steering wheel. Bacteria often enters through the nose, eyes and mouth, so avoid touching your face without first washing or sanitizing your hands.

Stress Management

Trucking is a difficult and stressful job, so knowing how to manage your stress will be essential in avoiding getting a cold, or potentially more serious illness down the road. Exercise is one proven way to help reduce stress, but it is difficult to manage on the road. If not possible, opt for a podcast or a good audio book as a way to relax and unwind at the end of the day. Remember to pause and reframe your thoughts when possible, and practice focusing only on what you can change or control in this very moment, nothing else. If you can’t change it right now, then worrying about it is not going to help anyone. One day at a time.

A key component to easing stress is having a good support system, and unfortunately a lot of truckers may be feeling quite lonely on the road. You can join Facebook or LinkedIn groups with other truckers, or phone friends/family while on the road. There are often lively discussions and the sharing of funny photos and encounters going on online, so you can use technology to help take your mind off things, too.

The job is stressful enough, so make sure to also use technology to help you simplify matters. If you are looking for help running loads cross-border, then you can use Zipments.io, one platform which streamlines the process and provides all the necessary documents you may need. A Canada Customs Invoice, US Invoices, Customs Broker Directory, PARS and PAPS tracker, and more.  All your customs clearance needs in one space, so you can focus on what matters; your health. 

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Prepare Your First-Aid Kit

A first-aid kit is not just for bandages and emergency supplies; it also is there to help you in case of feeling unwell or needing extra care. Make sure to stock up on thermometers, cold medicines (non-drowsy), and other remedies you may need to get through any illness. Always look for non-drowsy medicine and try not to experiment when on the road, meaning try to know how your body reacts to a medication ahead of time, in case you end up getting sleepy anyway, as you do not want to be on the road at that time. Have your medical identification card with you in your truck at all times.

Know Your Body

Often when we catch a cold or illness, fatigue and low energy levels are common. It is important to know when you may need to take some time off the road, if you feel you can’t focus or get to your destination safely. Make sure you can concentrate, otherwise pull over. Don’t rush your healing process either. It is for everyone’s benefit that you get off the road if you feel that you can’t continue safely. Don’t let dispatch intimidate you, you know yourself best so trust your judgment. If you drive for a company, check your contract or documents and look at any sick days or sick policies your company may have, so that you know your options ahead of time.

A truck driver's work is never done, and that means you need to make sure your body stays strong. Keep your immune system high and be smart about how you take care of yourself when the job is busy. Get your health in check and take time for yourself. You put everything into your job, so give yourself some time to relax and prioritize your health. Remember, no load is worth your health and wellbeing, so put your needs first!