5 Tips for Commercial Drivers to Stay Healthy While on the Road

5 Tips for Commercial Drivers to Stay Healthy While on the Road

Long hours, tight schedules, and life behind the wheel can make staying healthy feel like an uphill battle. CDL drivers are now more aware than ever that health = safety, focus, and longevity in this career. The good news? You don’t need perfection—just smarter habits that fit real life on the road. Here are five questions you can ask yourself to stay healthy while trucking.

(1) Am I getting my steps in? —You don’t need a full gym session every day to see benefits.

1. Park farther from entrances and walk briskly during fuel or rest breaks.
2. Take 10–15 minute walks at truck stops or rest areas.
3. Stretch before and after your shift to reduce stiffness and injury risk.

Many drivers use nationwide gym memberships (like Planet Fitness) for flexibility on the road, but even short bursts of movement help improve circulation, alertness, and mood. Research consistently shows that regular movement reduces fatigue and improves reaction time—both critical for safe driving.

(2) What am I eating while on the road? — Fuel your body, don’t just fill it. 

1. Prep meals at home when possible.
2. Use a 12V fridge, cooler, and an electric skillet in your truck to prepare meals on long trips.
3. Focus on lean protein, fiber-rich foods, and healthy fats.
4. Limit added sugars and highly refined carbs, which are linked to energy swings and increased sleepiness.

Fast food is convenient, but relying on it can lead to energy crashes, weight gain, and poor sleep. Smarter options help you stay full longer and support steady energy levels—key for long driving days.

(3) Am I drinking enough water? — Staying hydrated is crucial for optimum health.

1. Drink water consistently throughout the day.
2. Hydration needs vary by weather, altitude, and activity level (for ex, higher altitudes lead to dehydration)
3. A simple check: light-colored urine usually indicates good hydration.
4. If plain water gets boring, hydrate through whole foods like watermelon, strawberries, cucumbers, squash, and cabbage. (Eating whole fruits and vegetables is healthier than drinking juice, which often spikes blood sugar without fiber.)

Dehydration can cause headaches, fatigue, slower reaction times, and poor concentration. There’s no way around it; your body needs water to stay healthy and alert. 

(4) Am I getting enough sleep? — No supplement or dose of caffeine replaces real sleep.

1. Follow the FMCSA Hours-of-Service rules, which exist to prevent fatigue-related crashes.
2. Aim for consistent sleep and wake times when possible.
3. Stop consuming caffeine several hours before bedtime.
4. Try to finish meals 2–4 hours before sleep to improve rest quality.

Studies show that insufficient sleep significantly increases crash risk. Getting quality rest is non-negotiable and one of the most important safety decisions a CDL driver can make.

(5) How is my mood? — Mental health directly affects physical health and driving performance.

1. Chronic stress is linked to high blood pressure, fatigue, and impaired focus.
2. Practice deep breathing or short mindfulness resets during breaks.
3. Choose music, podcasts, or audiobooks that help you stay calm—not agitated.
4. Stay connected with family, friends, or other drivers.

If stress or low mood becomes persistent, reaching out for support—personal or professional—is a smart, responsible step. Many drivers also find that choosing the right company or route type (local, regional, dedicated) dramatically improves well-being. Be assured, small, consistent choices add up to better focus, fewer sick days, and a longer, more enjoyable career. 

At CDL Direct, our online Entry Level Driver Training (ELDT) prepares you for the realities of life as a professional driver—not just the test. We focus on safety, awareness, and long-term success so you can build a career that supports both your income and your health.