Staying Healthy on the Road This Winter

Winter driving isn’t just harder on your truck—it’s harder on your body too. Here’s how to stay healthy during the cold months.

Nutrition on the Road

Warm, Healthy Meals

Cold weather increases your body’s need for nutrients. Skip the heavy fast food and try:

• Soups and stews from truck stop delis
• Oatmeal for breakfast (many truck stops have hot water)
• Thermos meals you prepare yourself

Stay Hydrated

It’s easy to forget about hydration when it’s cold, but heated cab air is very dry:

• Keep a refillable water bottle within reach
• Limit coffee and energy drinks
• Herbal tea is a good warm alternative

Fighting Winter Illness

Boost Your Immune System

• Take a daily multivitamin
• Get adequate sleep (easier said than done, we know)
• Wash hands frequently, especially after fuel stops

Dealing with Cold and Flu

If you feel sick coming on:

• Don’t push through—rest when possible
• Stay hydrated
• Know when to see a doctor

Exercise in Cold Weather

In-Cab Exercises

You can stay active even in a small space:

• Seated stretches
• Resistance band exercises
• Hand and ankle rotations while waiting

At the Truck Stop

When you stop, take advantage of the opportunity:

• Walk laps around the parking lot
• Use any available fitness facilities
• Simple bodyweight exercises by your truck

Mental Health Matters

Winter can be tough mentally, especially with shorter days:

Stay Connected

• Regular calls with family
• Check in with fellow truckers
• Join online trucker communities

Combat Seasonal Blues

• Light therapy lamps can help
• Maintain a regular sleep schedule
• Take breaks in well-lit areas when possible

Gear Up for Winter

Essential Winter Clothing

• Insulated, waterproof boots
• Layered clothing for temperature changes
• Good quality gloves for pre-trip inspections

Keep in Your Cab

• Extra blankets
• Hand warmers
• Emergency food and water

The Bottom Line

Your health is your most important asset. Taking care of yourself isn’t a luxury—it’s essential for a long, successful trucking career. Stay warm, stay healthy, and keep moving forward.