There are potential overlooked hidden dangers surrounding fatigue and accidents among drivers.
Often overlooked, and not taken into consideration, are the roles of how blood sugar levels, blood pressure, dehydration, improper nutrition, and sleep apnea can impact fatigue.
According to the National Safety Council, drivers are three times more likely to be in an accident while driving tired.
In a 2017 report, drowsy driving was responsible for 91,000 crashes, whereas alcohol was responsible for 9,949 crashes. Traffic accidents and fatalities are also three times greater between midnight and 6 am with the additional impact of decreased visibility, depth perception, color recognition, and peripheral vision.
The report also determined being awake 18 hours was equivalent to a BAL of 0.05%, and at 20 hours, a BAL of 0.08%, the current legal limit in most states.
Blood Sugar (Glucose) Levels
While there are several factors that can lead to driver fatigue, fluctuations in blood sugar levels can occur even in healthy individuals, not just in those who have been diagnosed with Diabetes. If normal blood sugar levels are not maintained, it can potentially put one at an increased risk for accidents by causing sleepiness, confusion, blurry vision, dizziness, or a loss of consciousness, almost as dangerous as driving while drunk.
Hypoglycemia, known as low blood glucose, and Hyperglycemia, known as high blood glucose, can occur for a number of reasons:
- Getting less than six hours of sleep
- Drinking large amounts of alcohol, or frequently consuming alcohol
- Eating food that is high in simple sugars (candy, desserts, soda, cereal, bakery goods, condiments such as ketchup, fruit juice, white-flour processed food items such as pasta and bread)
- Not eating enough good carbohydrates
- Missing meals or the timing of meals
- The timing of exercise or a lack of exercise
- Certain medications that interfere with the balance of blood glucose levels
- Taking too much insulin or not taking it at the right time
If you suspect you’re having difficulties, consult with your physician for guidance and treatment. These statements are not intended to diagnose, treat, prevent, or cure any illness.
Blood Pressure
Hypotension, or low blood pressure, and hypertension, or high blood pressure, can cause fatigue. Both can also cause dizziness, lightheadedness, fainting, weakness, and blurred vision, while high blood pressure alone can lead to chest pain and shortness of breath. If you experience any of these symptoms while driving, you run the risk of being involved in an accident.
Common non-life threatening causes of low blood pressure include dehydration, the interaction of certain medications, pregnancy, menstrual cycles, low levels of vitamin B12 and folic acid, and emotional stress.
High blood pressure on the other hand, most often always is related to a medical condition. Stress on the heart and kidneys can reduce blood flow to the organs and muscles leading to decreased energy and fatigue. A sudden onset of stress and the intake of caffeine can temporarily raise blood pressure as well.
Dehydration
Surprisingly, drinking the right amount of water can be one of your best defense maneuvers to fight fatigue. In 2015, the Journal Psychology and Behavior released research that “Dehydration is the same as driving intoxicated.”
Not only is dehydration a leading cause of drowsiness, it also contributes to dizziness, lack of mental clarity, joint and muscle pain, headaches, and constipation.
It can also lead to significant health issues such as allergies, high blood pressure, high cholesterol, bladder or kidney conditions, digestive disorders, and so much more. Our bodies are made up of approximately 60% of water. When you also consider the blood sugar and blood pressure problems that can arise from above, it’s possible many of our health issues can be improved just by drinking the right amount of water!
If you’re looking to improve your health, along with your driving performance to reduce fatigue, start by drinking water in lieu of any other beverage. If you’re not a fan of plain water, try using flavor packets such as the Crystal Light or Mio brands.
If you are not on any fluid restrictions, it is recommended that you drink half your body weight in ounces of water daily. Try drinking 16 to 24 ounces 30 minutes before rest stops.
Nutrition
Did you know eating the right foods can provide energy and fight fatigue, in addition to keeping you healthier? The best foods groups that beat fatigue include:
- Unprocessed foods or food that is naturally grown such as produce, or raised such as meat
- Lean protein (avoid packaged lunchmeat)
- Fruit and vegetables
- Whole grains and complex carbohydrates (low carbohydrate value)
- Nuts, such as almonds
- Superfoods such as avocados, quinoa, kale, spinach, salmon, eggs, bell peppers, and cheese
When buying fruits and vegetables, select low carbohydrate options like bananas and berries. Avoid corn, white potatoes, and peas as they are very high in carbohydrates. Oatmeal is also a great option that when consumed early in the day, provides a release of stable energy throughout the day.
Bananas help maintain blood sugar levels and are a great source of energy around mid-day. “Eating your water” also makes great snacks and keeps you hydrated and healthy.
Examples of fruits and vegetables that are high in water content include:
- Spinach, 96%
- Cucumber, 96%
- Celery, 95%
- Tomatoes, 93%
- Watermelon, 92%
- Grapefruit, 91%
- Strawberries, 90%
- Oranges, 87%
- Apples, 84%
Energy zappers are unprocessed foods, particularly anything made with white flour or sugar. Have you ever noticed how a grocery store is designed? Most everything along the wall perimeters are naturally grown or raised such as the produce, meat, and dairy departments, the healthiest food choices. Processed foods are located in the aisles, and in the bakery and deli sections.
Knowing how grocery stores are compartmentalized can take the guess work out whether you’re choosing the right foods or not.
Finally, you can perform in-cab and driving maneuvers to further reduce fatigue and the risk of accidents:
- Increase your following distance
- Decrease your speed
- Continually scan the road ahead a quarter of a mile
- Keep your mirrors, headlights, and windshield clean
- Angle your headlights correctly
- Dim the interior dashboard lights and your ELD screen