8 Survival Tips for Long-Haul Truck Drivers
Long-haul truck driving is a tough job — you spend countless hours on the road, away from family and friends, and it can be both physically and mentally exhausting. As a result, it can be challenging to maintain a healthy lifestyle.
As if that isn’t enough, the more you fall into bad habits on the road — like not taking regular breaks or ignoring fatigue — the harder it will be to regain your focus when an accident happens. So here are 10 tips for staying safe when you're out driving.
UNDERSTAND THE LIMITS OF YOUR BODY
Long-haul truck drivers must be in good physical shape, as they will likely have to drive long distances, often at night and in extreme weather conditions. They also need to handle the stress of driving for long periods and the strain of driving a heavy vehicle. Unfortunately, doing so can take its toll on your mind and body.
If you're a long-haul truck driver, get plenty of rest before starting a new shift and know how much time has passed since your last break. It's also important to stretch regularly during breaks and not to sit still for too long without moving around.
PLAN YOUR STOPS & STAY HYDRATED
During a long-haul trip, it's essential to take care of yourself. Here are some tips to help you do just that:
PLAN YOUR STOPS
While stopping as little as possible on long-distance trips can be tempting, this is a bad idea for your body and your career. You'll be more alert if you get out of the cab every few hours for fresh air and exercise, even if it's just walking around or stretching in the parking lot. In addition, planning will help ensure that you don't miss any opportunities for rest stops along the way — if those opportunities exist!
STAY HYDRATED
Drink plenty of fluids daily — but avoid caffeine as much as possible! Coffee might keep you awake at first, but eventually, its effects wear off and leave you feeling groggy again before too long.
Likewise, don't be fooled into thinking that sugary soda or energy drinks are any better — they're loaded with sugar which can lead to diabetes over time if consumed regularly enough over many years.
MAINTAIN A HEALTHY WEIGHT
When you’re on the road, it's crucial to maintain a healthy weight. Being overweight can lead to heart disease. So eating right is paramount! Here are some tips:
HEALTHY FATS
Polyunsaturated fats are good for you; they lower LDL cholesterol, which helps prevent heart attacks and strokes. Examples include olive oil, nuts (like almonds), avocados, and salmon with skin removed.
HEALTHY CARBS
Carbohydrates provide energy but also contribute to inflammation in the body if eaten excessively or processed too much by machines before reaching your plate (think baked goods). Choose whole grains whenever possible, or go easy on white bread, pasta, and rice since they are less nutritious than whole-grain versions due to their lack of fiber. Instead, opt for oats or quinoa!
HEALTHY PROTEINS
Protein-rich foods, like nuts and meat, give us the energy boost we need to make it through our day because these sources contain tryptophan - an amino acid that is converted into serotonin. Plus, many natural proteins contain B vitamins (such as riboflavin) which help produce red blood cells, so we don't get sick often either!
HEALTHY PORTIONS
The key to maintaining a healthy weight is to eat the right amount of food for your body size and activity level. Statistics from the National Institute of Health show that more than 50 percent of truck drivers are obese compared to the national rate of 26.7 percent.
Our bodies are not used to large amounts of food, and as such, they react by storing extra calories as fat. This means that even if you're eating healthy foods like fruits or vegetables, you can still gain weight if you overeat them.
DON’T FORGET TO EXERCISE
Exercise is one of the best ways to stay alert and healthy on the road. Exercise can also help you sleep better, keep in shape, deal with stress and depression, avoid obesity, and prevent serious health conditions like heart disease or diabetes.
The American College of Sports Medicine recommends that people in less-active careers be active for at least 150 minutes per week (about 20 minutes per day).
Joining a nationwide gym chain like Planet Fitness can provide more than just weights but a nice shower too. You could also bring dumbbells and lift them during rest periods. Just 20-30 minutes of exercise 4x a week can be life-changing.
If you're in a bind for time because of your schedule, consider getting up early to complete some things before starting your commute — this could include walking around outside for 10-15 minutes before beginning your drive.
You may even consider going for a brisk walk during lunch break if possible — just make sure it's not too strenuous, so it doesn't leave you feeling exhausted if you need to drive at night!
MINIMIZE DISTRACTIONS
As a long-haul trucker, staying focused on the road is essential. The average length of a truck’s haul is more than 1,500 miles, so it’s vital to avoid anything that can be a frequent distraction. Distractions can include:
Cellphones (making calls, using apps, and talking with passengers)
PDA devices (reading emails and text messages)
Other drivers, who may be following too closely or making sudden lane changes
You must also learn how to minimize fatigue while driving long distances. Fatigue can cause inattention, poor decision-making skills, and slower reflexes, leading to accidents if not addressed properly beforehand!
LOOKOUT FOR WILDLIFE
One way to ensure that your truck stays in good condition is by being alert for wildlife. Although some drivers become accustomed to seeing deer on the side of the road and no longer react when they see one, it's always a good idea to stay attentive when driving down an unfamiliar highway.
Unfortunately, sometimes there may be situations where colliding with an animal is unavoidable. In these moments, it's important not to swerve into another lane or slam on your breaks because that could cause a more significant accident. Instead, slow down as much as possible and try to make your way to the shoulder of the road.
Check for damage immediately after stopping! Look for dents or scratches around where the collision occurred. If the animal needs to be removed from the road, call 911 directly so they can adequately address the situation.
KEEP MEDICATIONS HANDY
People driving long-haul aren't always near medical facilities and can have trouble getting access to the medications they need, especially in the case of an emergency.
If you're traveling with other drivers, ensure that everyone has a first aid kit, and keep your own medicine close by. If you run out of medication and can't get more right away, there are still ways to deal with common health issues, such as allergies and headaches.
If someone is allergic to something (like peanuts), they should always carry an epinephrine autoinjector.
Keeping medications handy is a must for any truck driver, but it can be more complicated than you might think. A small refrigerator in your semi-truck can help keep temperature-sensitive medications like insulin or birth control at the proper temperature so that they're always ready when you need them!
KNOW HOW TO RESPOND TO AGGRESSIVE DRIVERS
You should also know how to respond when an aggressive driver approaches you.
Stay calm and let them pass. Do not tailgate or try to block them by pulling in front of their vehicle. If they get close enough to you, pull over and let them pass — you don't want any accidents that could slow down your travel time or cost you money! Also, do not make eye contact with the other driver — this can lead to road rage quickly.
KEEP CALM & DRIVE SAFE
Long-haul truck driving can be dangerous and stressful. To stay safe, drivers must prepare mentally and physically for any situation. It’s a tough job, but somebody has to do it! If you are considering long-haul truck driving as a career, we hope the tips above will help you stay safe on the road.
