Staying Healthy on the Road – Part 2

By Amie L. Grant, Weatherproofing Technologies, Inc.

Road warrior roofers share how they stay hydrated and fit when they are traveling.

In part one of this two-part article the team at WTI shared their tips for healthy sleeping and eating while traveling for work. In part two, we hear from more team members on the importance of staying hydrated and exercise while traveling.

Hydration Obligation

Traveling with a reusable water bottle is an easy way to make trying to get the recommended 64 ounces of water per day a little more convenient.  If you aren’t a fan of drinking plain water, throw a citrus wedge in your bottle to add a bit a flavor throughout the day.  Melons, cucumbers, apples, and oranges are also great snacking options that will naturally help with hydration.

If you spend a lot of time driving, you might be tempted to make some poor beverage choices.  Barry Gibson, a WTI Job Site Inspector from Pennsylvania, suggests “try hard to avoid energy drinks and sodas, which are primarily made up of sugar and caffeine.”  While they might give you a quick energy boost, a crash is sure to follow.  Not to mention, both sugar and caffeine actually dehydrate your body. 

Water is the best option, but you can also incorporate sports drinks into your day to replenish some of the electrolytes you’ve lost on the job.  Just be sure to read labels and check how much sugar is in your drink.  A healthy option you might not have tried yet is coconut water which is lower in sugar and calories than most fruit juices, but high in electrolytes such as potassium and manganese.

When you think of staying hydrated, you most likely think of hot summer days.  The National Institute for Occupational Safety and Health (NIOSH) recommends workers in the construction industry drink one cup (8 oz.) of water every 15-20 minutes in warmer conditions.  Mike Curley, a Field Resource Foreman from North Carolina reminds us that “it is just as important to stay hydrated on cold days.”  You likely will be wearing layers in cooler weather to stay warm, but those added layers require your body to work harder.  Sweat also evaporates more quickly in cooler air, so it is harder to gauge just how much you need to rehydrate.

Working it Out

Maintaining an active lifestyle can be extra challenging when you spend a lot of time on the road.  If your hotel doesn’t have exercise equipment available, pack some travel-friendly work out gear.  A jump rope or some resistance bands will take up almost no room in your bag.

Pack a pair of sneakers so you can go for a walk or use a hotel treadmill.  You can do bodyweight exercises that don’t require any equipment at all: think jumping jacks, sit ups, squats, etc. Greg Coleman, a Field Resources Rep from Kentucky suggests, “Always take the stairs when you can – especially when staying in a hotel.”  There are also many fitness apps available for your phone or tablet that you can use to find a quick workout when you are on the go.

Are You Regular on the Road?

This might not be a pleasant topic to talk about, but a recent study from the University of Washington Medical Center found that 40% of travelers experience constipation.  The changes in your routine, sleep schedule, diet, and alcohol consumption all play a role.  Keep moving, drink plenty of water, and incorporate some fiber-rich foods (fruit, vegetables, whole grains, beans) to help combat discomfort.

If you find yourself in that unlucky 40% of travelers, try this easy digestion exercise: 1. Suck in your stomach as far as you can while inhaling. 2. Push your stomach out as far as you can while exhaling. 3. Repeat.  This simple exercise will increase blood flow to your stomach and help with digesting your food.

Staying Connected (and Giving Yourself a Break)

Traveling can be really hard on your personal life, especially if you have children.  Try to make time for that nightly phone call or even a quick online gaming session when you are away from your loved ones.  Take one of your kid’s drawings with you and keep it in your truck or hang it in your hotel to bring a piece of home with you (and to remind you of why you’re working so hard).

Lastly, none of us are perfect!  You aren’t always going to make healthy choices, but every day is another chance to try and incorporate some small changes and turn them into habits.  It all counts!  And if you happen to be in a leadership position, you have an opportunity to model (and reward) good behaviors.  Your healthy attitude and actions just might trickle down to everyone else!

WTI leads with safety and we care about the whole technician.  If you are interested in checking out our employment opportunities and competitive benefits, click here to see our active job postings.