How to Stay Hydrated on the Road

September 30, 2022

Trucker's Corner

Improve your experience on the road with these tips to keep your truck healthy.

Uncle Al's Tech Tips of the Week

The information in this tech tip is to educate UTC staff and ensure customer satisfaction and safety.

When you’ve got a busy day of driving on the horizon, the last thing on your mind might be hydration. But, learning how to stay hydrated on the road can help you stay sharp mile after mile. What are the best ways to stay hydrated and healthy driving a big rig? Here are five simple ways you can work more water into your daily routine.

First, Drink More Water!

One of the most obvious ways to stay hydrated is simply to drink more water. The experts at the Mayo Clinic recommend around 15.5 cups per day for men and 11.5 cups of water per day for women. Consider keeping something like a reusable water bottle or an insulated tumbler nearby to make the process simple. And if you’re easing into the habit, you can even set up a cell phone alert to sip every hour or download a hydration app to keep yourself on track.

Try Flavoring Your Water

Want something more exciting than plain water? There are tons of options to flavor your water. Pop a few lemon slices in your bottle, try powdered or liquid flavoring, or mix and match any combination. You can create your own custom blend to keep things more interesting. The biggest upside? The increased focus you’ll enjoy as you travel from to .

Water-Rich Foods

Water-rich foods can also help you stay hydrated. While water is always a solid option, eating fresh fruits and vegetables can add a lot of water to your diet and provide additional nutrients. Fruits and vegetables that are high in water include:

  • Watermelon
  • Grapefruit
  • Strawberries
  • Cucumber
  • Celery
  • Spinach

Caffeinate Strategically

Caffeine is a must for many area drivers, but caffeine is a diuretic that can dehydrate you—leading to fatigue, dizziness, and even confusion over a long day. You can counteract these effects by drinking a glass of water for every one or two caffeinated beverages, or swapping out a coffee for a tea every once in a while.

Time Your Bathroom Breaks

Many drivers avoid drinking water because they don’t want to lose time with extra bathroom breaks. If that sounds like you, consider downing extra water about an hour before your next pit stop. This can help you get the hydration that you need without taking extra breaks and slowing you down.

Get More Trucking Tips with International Used Truck Center

We’ve gone through how to stay hydrated on the road, but International Used Truck Center is here for all of your trucking needs. Whether you want to outfit your rig with a new accessory or plan some maintenance, feel free to contact us at to learn more about your options for the open road ahead!

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International Used Truck Center 41.776180, -88.200918.