Staying Healthy on the Road During This Cold and Flu Season

Cold and flu season can be challenging for anyone — but when your workplace is the cab of a truck and your schedule keeps you moving across regions and climates, staying healthy takes extra intention. Long hours, changing weather, and limited access to home comforts can all make it easier to run down your immune system if you’re not careful.

At Marten Transport, we know that your health matters — not just for getting the job done, but for feeling your best on and off the road. A few mindful habits can go a long way in helping you stay healthy throughout the winter months.

Prioritize Rest Whenever Possible

Sleep is one of the most powerful tools you have to support your immune system. While driving schedules can vary, aiming for consistent, quality rest helps your body recover and stay resilient.

Keeping a regular sleep routine when possible, limiting screen time before bed, and creating a comfortable sleep environment in your cab — whether that’s blocking out light or keeping warm — can make a real difference during cold and flu season.

Fuel Your Body with Immune-Supporting Foods

What you eat on the road plays a major role in how you feel. During colder months, focusing on balanced meals and nutrient-rich snacks can help keep your immune system strong.

When possible, look for foods high in protein, fruits and vegetables, and whole grains. Stocking your cab with healthier snacks like nuts, protein bars, oatmeal packets, or canned soups can make it easier to avoid relying solely on convenience food when options are limited.

Stay Hydrated — Even in Cold Weather

It’s easy to forget about hydration when temperatures drop, but your body still needs fluids to function at its best. Staying hydrated helps regulate body temperature, supports digestion, and keeps your immune system working properly.

Keep water within reach in your cab and sip throughout the day. Warm beverages like tea or broth can also help you stay hydrated while keeping you comfortable during colder runs.

Practice Good Hygiene on the Road

Truck stops, rest areas, and terminals see a lot of traffic during peak seasons, making hygiene especially important. Simple habits like frequent handwashing, using hand sanitizer, and regularly wiping down high-touch surfaces in your cab can help reduce the spread of germs.

Keeping disinfectant wipes on hand and cleaning your steering wheel, door handles, and dashboard regularly is an easy way to protect yourself during cold and flu season.

Listen to Your Body

When you’re feeling under the weather, it’s important to pay attention to what your body is telling you. Pushing through illness can sometimes make recovery take longer.

If you’re not feeling your best, communicate with your support team and take care of yourself. Rest, hydration, and early attention to symptoms can help you get back to feeling like yourself sooner.

A Healthier Winter on the Road

Staying healthy during cold and flu season isn’t about perfection — it’s about making small, consistent choices that support your well-being. From prioritizing rest and nutrition to staying hydrated and practicing good hygiene, these habits can help you feel stronger and more comfortable throughout the winter months.

At Marten Transport, we appreciate the dedication you bring to the road every day. Taking care of yourself helps keep you moving safely — and ensures you’re ready to enjoy time off the road when it comes. Stay healthy, stay warm, and know that Marten is proud to support you all year long.