Taking certain precautions and strategies to mitigate work-related health risks is important in any profession – including truck drivers.
Due to the nature of this occupation, drivers face numerous challenges in staying healthy on the road.
With long driving hours, a sedentary lifestyle, and sometimes limited access to healthy foods as a part of a job description, professional truck drivers can benefit greatly from learning how to prevent some common health problems that are the direct or indirect result of truck driving.
Let’s learn them now!
#1 Sleep Deprivation
One of the most common problems drivers struggle with is tiredness due to the lack of sleep or an irregular sleeping schedule. This can lead to a multitude of health complications, including:
- Increased Risk of Accidents: Drowsiness can be a major contributor to truck accidents. Studies have shown that sleep deprivation can impair alertness, reaction time, and decision-making skills as much as alcohol intoxication!
- Chronic Health Conditions: Long-term sleep disruption is linked to an increased risk of developing heart disease, stroke, diabetes, and obesity.
- Mental Health Issues: Irregular sleep can also exacerbate anxiety, depression, and mood swings.
Tips to Mitigate It
What can you do to achieve better rest?
- Sticking to a Schedule: As much as possible, try to go to bed and wake up at consistent times, even on off days. This helps regulate your body’s internal clock.
- Creating Good Sleep Conditions: Invest in blackout curtains or a sleep mask to block out light. Earplugs can also help, reducing noise disruptions. Consider bringing a comfortable pillow and familiar bedding to create a sense of normalcy.
- Diet and Exercise: Maintain a healthy diet and regular exercise routine. Avoid heavy meals and caffeine close to bedtime, as they can disrupt sleep. Regular exercise can improve sleep quality, but avoid strenuous activity right before bed.
#2 Dehydration
The long stretches of highway and the climate-controlled cabs of trucks can lull drivers into a false sense that they drink enough water. Dehydration can sneak up quickly, though, especially during hot weather or with physical exertion. Even mild dehydration can lead to decreased alertness and focus, fatigue, or even headaches and dizziness.
Tips to Mitigate It
- Carry a Reusable Water Bottle: We advise you to invest in a high-quality, insulated water bottle to keep water cool throughout the day.
- Sip Frequently: Don’t wait until you’re thirsty to drink. Make a conscious effort to take regular sips of water throughout your shift.
- Limit Dehydrating Drinks: While coffee and sugary drinks may seem appealing, they can actually worsen dehydration. Even if you depend on those to get you through the day, from time to time opt for water or water-based beverages with electrolytes.
#3 Mental Health Challenges
The solitary nature of truck driving, coupled with the demanding schedules and constant pressure to meet deadlines, can take a significant toll on a driver’s mental well-being. Those mental struggles can relate to loneliness and isolation, chronic stress, or even depression.
Mental health is not a topic that should be brushed off or ignored. Some strategies you may try to find help are as follows.
Tips to Mitigate It
- Manage Stress: Develop healthy coping mechanisms for stress, such as relaxation techniques like deep breathing or meditation. Regular exercise can also be a great way to manage stress and improve mood.
- Seek Help: Don’t be afraid to seek professional help if you are struggling with mental health challenges. Many resources are available for truck drivers, such as confidential hotlines and mental health support programs.
Remember – there’s no shame in asking for support when you need it.
#4 Poor Diet
The easy availability of fast food and limited access to fresh groceries often lead to poor dietary choices. This reliance on convenient, calorie-laden meals can, unfortunately, have significant health consequences, like:
- Increased Risk of Chronic Disease: A diet high in processed foods, unhealthy fats, and sugar is linked to an increased risk of developing heart disease, stroke, type 2 diabetes, and some types of cancer.
- Weight Gain and Obesity: The combination of a sedentary lifestyle and unhealthy eating habits can lead to weight gain and obesity, further increasing the risk of chronic diseases.
- Fatigue and Decreased Alertness: Sugary and processed foods can cause energy crashes, leading to fatigue and decreased alertness. In its extreme forms, it is a major safety concern while driving.
Tips to Mitigate It
While eating a balanced diet might be more challenging on the road, it’s still important to try to choose the best products and foods available to you.
- Meal Planning and Prep: Planning meals and prepping healthy snacks in advance can help you resist the temptation of unhealthy fast food.
- Invest in a Cooler: A good cooler is a life-saver. It will allow you to pack fresh fruits, vegetables, and yogurt for healthy on-the-go meals.
- Healthy Snacking: Pack nuts, seeds, whole-grain crackers, and dried fruits for nutritious and satisfying snacks to avoid reaching for sugary treats.
#5 Sedentary Lifestyle
Among the biggest health problems with truck driving is the sedentary lifestyle and its adverse consequences on the body. For one, sitting for long periods can slow down blood circulation, increasing the risk of blood clots and varicose veins.
It can also lead to muscle loss and decreased flexibility, which in turn can contribute to pain, discomfort, and increased risk of injuries.
Tips to Mitigate It
- Move More Throughout the Day: If your schedule allows it, take regular breaks to get out of the cab and move around. Walk around the truck stop, do some stretches, or perform light exercises like jumping jacks. If you can only take one 30-minute break, make sure it includes some physical movement.
- Factor in Gym Availability When Planning Your Route: While it might not always be feasible to prioritize every stop that includes a gym or offers one in the vicinity, including a few along the way can make a big difference.
Final Words
If you’re a truck driver, you already know how difficult and stressful this profession can be. That is without the added burden of health issues such as poor mental health, dehydration, or physical discomfort due to prolonged hours spent sitting behind the wheel.
As always, prevention is the best strategy to minimize many health complications and ensure you’re in the best shape to work and enjoy the free time with family and friends.
We’re here to make your job easier! Use the Truck Parking Club app that comes with filter options to identify truck stop locations with chosen amenities, such as showers, repair shops and restaurants nearby. With our app or website, you will be able to quickly access and book truck parking spaces at your desired locations, saving you time and many headaches of looking for each stop manually. Test it yourself and feel the difference!
The information published herein is for general informational purposes only. Truck Parking Club does not make any representations or warranties about the completeness, reliability, legality, and accuracy of this information. Any reliance placed on such material is strictly at the user’s own risk. Truck Parking Club shall not be responsible for any losses or damages incurred in connection with the information published herein.
