Summer means everything from beautiful drives to unbearable heat exhaustion for truck drivers. To usher in the new season, we’ve gathered a little information on healthy eating and exercise tips for the summer.
Taking care of yourself in the heat is not just a matter of health, but a matter of safety. Consider these tips from The Healthy Trucker:
Exercise in the morning or evenings if possible, avoid the hottest part of the day.
- Get acclimated. If you are used to exercising indoors or in cooler weather take it easy at first, give your body time to adapt to the weather change.
- Know your fitness level. If you are just beginning a workout regime you may have a lower tolerance to the heat.
- Drink plenty of fluids! Dehydration is a key factor in heat related illnesses. Keeping well hydrated helps your body sweat & cool down.
- Dress appropriately. Wear light weight, light colored clothing.
- If possible, always consider moving your workout indoors to avoid the heat, especially in extreme temperatures.
Keep an eye out this summer for problems like heat cramps, heat exhaustion and heatstroke.
- Heat cramps are painful muscle contractions.
- Heat exhaustion occurs when your body temperature rises above 104 degrees F. Symptoms include nausea, vomiting, headache and cold, clammy skin.
- Heatstroke can be life threatening. Symptoms include confusion, irregular heart rhythm, dizziness, nausea, visual problems and fatigue.
When you’re done exercising or when you’re on the road, here are a few snacks that can keep your energy up even under the summer sun as Trucker News shared:
- Pumpkin seeds
Lightly roast them before a trip and keep them stored in a plastic storage bag or other container, and you’ll have a high protein snack at hand for your trip.
- Roasted chickpeas
Chickpeas are a great source for protein, with just one cup of chickpeas offering 39 grams of protein, according to the USDA.
- Greek yogurt and granola
Add granola to Greek yogurt, which has about 10 grams of protein for every 100 grams, and you’ve got a delicious high protein snack.
- Hummus dippers in a jar
In a Mason jar or similar container, add hummus to the bottom and then add cut-up carrot sticks and celery sticks. Put the lid on and store it inside your cooler or your truck’s refrigerator. Depending on the amount of space in your cooler, you could make a few of these up before a trip to have on hand.
- Mixed nuts
Toss some of your favorite types of nuts in a plastic food storage bag and you’ve got your own personalized trail mix for the road.
How to Protect Yourself from the Sun Over the Road as a Truck Driver
Download the complete guide for 5 easy tips for sun protection while on the road.