Long-haul truckers may be at increased risk of the effects of dehydration. Trying to balance excessive bathroom breaks with healthy fluid intakes can sometimes bring about symptoms that negatively affect driving abilities. Wide-reaching studies indicate that low hydration levels can result in slowed reflexes, memory loss, and fatigue, among others. Operating a big rig while effectively impaired puts truck drivers and others on the road at unnecessary risk. That being said, these are ways heavy-duty vehicle operators can stay hydrated and complete their hours of service safely.
1: Reduce Coffee and Soft Drink Intakes
Upwards of two-thirds of Americans drink coffee on a daily basis, and 50 percent of adults imbibe sugary soft drinks. The vast majority of those products possess high levels of caffeine. Although many truckers enjoy the energy boost these beverages deliver, caffeine remains a diuretic. That means the liquid you take in will be making a fast exit. By minimizing the amount of caffeine truck drivers put in their bodies, they are more likely to retain H20.
2: Eat Foods that Promote Healthy Hydration
It may not be practical for OTR truckers to consume eight glasses of water daily and stay in the cab. But there are other healthy options available that buoy hydration. Consider increasing your fruit and vegetable portions significantly. It may come as something of a surprise, but cucumbers are about 96 percent water, and even seemingly hard-textured veggies such as celery come in at 95 percent. Fruits such as strawberries and plums are obviously juicy. What’s essential about fruits and veggies in terms of hydration is that they augment your water levels without requiring a bathroom break.
3: Create a Daily Hydration Regimen
Experienced truckers learn that planning often equals success. Logistics such as safe rest areas and truck stops with good menus are part of the lifestyle. Poor or no planning leads to unnecessary hiccups and having to eat unhealthy fast food. Maintaining healthy hydration levels can also be part of the planning process. By considering your on-duty schedule, timed breaks, and other moving parts, including drinks, high-water content meals, and other options, you can become part of a seamless and healthy regimen.
4: Practice Some H20 Sleight of Hand
Another reason truckers, and the general public, fall behind on hydration stems from the fact drinking water all day gets boring. The tasteless, odorless liquid makes other options look very appealing.
Fortunately, truckers do not necessarily need to drink water straight. Popular seltzers offer a refreshing change of pace, and many people prefer flavor-infused waters as well as products enhanced with vitamins and minerals. Water doesn’t necessarily have to be a flavorless experience. As long as truckers keep their H20 at a healthy level, everyone will remain safer.
Sources: ttnews.com, drinkhydrant.com
Good article to bring to light a very common issue.
As a 30 yr. desert guide, I’ve learned the importance of staying hydrated.
One excellent source is Coconut water, found in most c-stores and markets. Yes, it’s more money than cokes and gatorade, (both very bad for your health & teeth), but has tons of benefits, here’s a few, (taken from Mercola.com), who has the data & study links on their site):
Provides cardioprotective effects, May help boost kidney health, May help in the management of diabetes, Offers rehydrating effects after exercise, May protect against oxidative stress, May help maintain healthy blood pressure levels.
Sure, it’s mainly water, but so is watermelon & cucumbers, but they all offer very big benefits. Also, putting a small amount of quality sea salt, (not table salt), in your water during hot months can help replenish electrolytes.
If your urine isn’t fairly clear yellow, you may be dehydrated.