There are several factors that can lead to truck driver fatigue. If you continuously battle fatigue, you can improve your energy, driving performance, and health starting by consuming the right foods and beverages.
Significant Dehydration is Just as Dangerous as Driving Intoxicated
You may have read this statement in our previous blog post, but drinking enough water daily is the most crucial first step in combatting fatigue and other health conditions that can arise from dehydration. A 2% water deficit alone can reduce cognitive performance, or your inability to make decisions and react.
Research released in the Journal of Psychology and Behavior in 2015 stated dehydration is a leading contributor to drowsiness, dizziness, lack of mental clarity, joint and muscle pain, headaches, and constipation. It further stated can also lead to other significant health problems such as allergies, high blood pressure and cholesterol, bladder and kidney problems, digestive disorders, and many health conditions.
Avoid Feeling Hungry Before Your Break
Start your day prior to driving by eating a meal high in protein, fiber, and healthy fats. This combination produces satiation, and foods high in fiber will take longer to digest. When shopping, think “what are naturally grown or raised foods (known as unprocessed food)”? You’ll find the majority of these selections in the produce and meat counter areas of the grocery store.
The best food choices that beat fatigue include:
- Unprocessed food; strive for fresh fruits, vegetables, and lean meat and fish directly from the counter
- Bananas help maintain blood sugar levels by releasing steady “good sugars” over a few hours, and are a great source of energy to consume five or six hours into your drive
- Fiber-rich foods labeled as whole grain or whole wheat, such as brown rice, quinoa, oatmeal, or nuts (avoid items made with white flour). There are also healthy snacks and crackers made with non-white flour, plant-based ingredients
- Protein-rich foods such as lean meat, fish, eggs, cheese, yogurt, cottage cheese, peanut butter, black, kidney, chick, or soy beans
- Low carbohydrate vegetables such as spinach, bell peppers, broccoli, sweet potatoes (avoid corn, peas, and white potatoes)
- Low carbohydrate fruits such as avocado, berries, bananas, apples, oranges
- Avoid energy zappers such as bakery item (bread, bagels, sweet treats) foods made with white flour and sugar, candy, crackers, soda, fruit juice, energy drinks, and anything processed (not sold in its natural state)
How Blood Sugar Levels Affect Fatigue
If normal blood sugar levels are not maintained through proper diet, exercise, or normal body weight, it can put a person at an increased risk for accidents by causing sleepiness, confusion, blurry vision, dizziness, or a loss of consciousness, almost as dangerous as driving drunk. Other symptoms of low blood sugar can include
- Headache
- Dizziness or feeling faint
- Sweating
- Hunger
- Difficulty concentrating
- Fast heartbeat
- Trembling
- Anxiety
- Slurred speech
Do You Need to Detox?
If you’re looking to improve your health, energy, fatigue levels, and driving performance, a good way to start is by drinking water in lieu of any other beverage to begin flushing out toxins. It is recommended to drink ½ your body weight in ounces of water daily. Signs that you may need to detox include:
- Chronic fatigue
- Lack of energy
- Headaches
- Brain fog
- Insomnia or restless sleep
- Muscle aches and joint pain
- Dark urine
- Pale-colored stools
- Sinus issues
- Abdominal pain or swelling
- Inability to lose weight
- Jaundice, or yellow eyes or skin
- Mood swings, irritability
It is KEY to drink ½ your body weight in ounces of water daily if you want to have any long-lasting healthy impacts in your health.
Healthy Bites For the Road
FMCSA Guidelines state “Eating while driving can take your eyes off the road. It always takes one’s hand off the wheel”. The FMCSA strongly advises against eating and drinking while driving. It is considered a form of distracted driving as it requires a driver to take their eyes off the road and one or more of their hands off the steering wheel. It is best to eat and drink before driving, or when on a break and you are safely pulled over.
In addition to prepping healthy meals using the food selections as suggested above for your main break, “snackle boxes” are a great way to incorporate a variety of those options made into bite-size finger food for shorter break periods. Consider items like halved hard-boiled eggs, string cheese, cubed cheese, lunchmeat roll-ups, salami slices, nuts, crackers, pretzels, sliced cucumbers or strawberries, berries, grapes, chopped broccoli, carrot sticks, and nuts.
These statements are not intended to diagnose, treat, prevent, or cure any illness. Always consult with your physician if you have any concerns or questions.
