10 practical health tips for couriers on the road

Long days behind the wheel. Tight delivery windows. Eating on the go.

Being a courier can take a toll. Not just on your time, but on your body and mind. Staying healthy might feel like a luxury when you’re focused on keeping loads moving, but small changes to your daily routine can have a real impact.

In this guide, we’ll share some of the best health tips for couriers to help you look after yourself on the road, without slowing down.

Stay hydrated during every shift

Mild dehydration can creep up without warning. For drivers, symptoms like headaches, dry mouth, tiredness, or difficulty concentrating are often mistaken for general fatigue. But staying hydrated is one of the simplest ways to feel better behind the wheel.

Try this:

• Keep a reusable water bottle in the cab and top it up every time you stop
• Choose a bottle with volume markings to track how much you’re drinking
• Set a reminder every 90 minutes to take a few sips, especially in hot weather

If you’re doing a 10-hour return run with just one service station stop, it’s tempting to skip water to avoid toilet breaks. But this can backfire, leading to fatigue and reduced alertness during long hauls.

Aim for 2 litres a day. Drink more in the first half of your shift to stay comfortable later on.

Prioritise sleep (even on irregular schedules)

You can push through a short night’s sleep once or twice. But over time, poor rest catches up with you—leading to slower reaction times, mood swings, and even micro-sleeps on the road.

For better rest, follow these courier tips:

• Stick to a regular bedtime at least 4–5 nights a week
• If sleeping in your vehicle, keep your cab dark and cool
• Avoid screens at least 30 minutes before bed—or use blue light filters if you can’t
• If you nap during the day, keep it under 30 minutes

If your shift patterns change, try maintaining a consistent winding down routine. Apps like Calm or Sleep Cycle offer guided breathing and sleep sounds that help you switch off.

Eat better without giving up convenience

Meal prep sounds great—until your fourth 12-hour shift of the week. But eating better on the go doesn’t have to be complicated or time-consuming.

Here are some healthy eating tips for couriers make it work:

• Keep a cool bag in the van with fruit, protein bars and oatcakes
• Stock up on boiled eggs, bananas, mixed nuts or supermarket salad pots
• Limit salty, processed foods and fried meals when stopping at services

If you’re heading out on Monday, use the weekend to bulk buy snacks and pre-made healthy options. Even swapping one hot meal deal for a protein-rich wrap or salad with fruit can help maintain stable energy levels through your shift.

Don’t ignore posture and movement

Sitting for hours on end does more than cause stiffness. It affects your back, joints and circulation, and the longer you drive without breaks, the more it builds up.

To support your body:

• Adjust your seat so your knees are just below hip height
• Use a lumbar support cushion if your seat lacks built-in support
• Take 3–5 minutes to stretch every time you stop
• Roll your shoulders, twist side to side, and walk around the van

Don’t forget the physical side of the job, either. Loading and unloading puts stress on your back and knees—especially if you rush. Bend your knees when lifting, keep the load close to your body, and avoid twisting mid-lift.

Bonus tip: At red lights or before setting off, flex your ankles and lift your heels. It keeps your blood flowing and helps reduce swelling.

The 5-minute stretch routine

Here’s a quick stretch routine you can use to stay limber and refreshed. No yoga mats or Lycra leggings necessary!

1. Neck stretch (1 minute):

• Start by slowly tilting your head toward your right shoulder until you feel a light stretch on the left side of your neck.
• Hold this position for 15 seconds, then repeat on the other side.
• Do this twice on each side.

2. Shoulder rolls (1 minute):

• Sit up straight, then slowly roll your shoulders up, back, down, and forward in a smooth circular motion.
• Do this for 30 seconds, then reverse the direction for another 30 seconds.

3. Upper body twist (1 minute):

• With your feet flat on the floor, turn your upper body to the right, placing your left hand on the outer side of your right knee for added stretch.
• Hold this position for 15 seconds, then repeat on the other side.
• Do this twice on each side.

4. Hip stretch (1 minute):

• While seated, cross your right ankle over your left knee, creating a figure 4 with your legs.
• Gently press down on your right knee to feel a stretch in your right hip and glute.
• Hold for 15 seconds, then repeat on the other side.
• Do this twice on each side.

5. Seated hamstring stretch (1 minute):

• Extend your right leg straight in front of you, heel on the ground, toes pointing upwards.
• Gently lean forward from your hips (not your waist) until you feel a stretch in the back of your right thigh.
• Hold this for 15 seconds, then switch legs.
• Do this twice on each side.

These quick and easy stretches can help you alleviate stiffness, improve flexibility, and boost circulation, even within the confines of your van, or when you’re waiting in a loading bay.

Remember, it’s always important to ‘listen’ to your body – if you feel any pain or discomfort when you’re stretching, try a different stretch or take it easy. If it persists, book an appointment with your GP!

Look after your mental wellbeing

Courier work often means spending hours alone, dealing with delays, or reacting to unexpected changes. That pressure builds, especially when you’re always “on”.

To keep a healthy headspace:

• Check in with someone every day, even if it’s a short voice note
• Use music, audiobooks or podcasts to break up the silence
• Create a short “wind-down” routine before bed, like dimming lights or stretching
• Try deep breathing or short mindfulness apps after a stressful job

Mental health support is available and free. If you’re struggling, charities like CALM (0800 58 58 58) or Mind offer confidential advice and support.

Book regular health checks

When you’re self-employed or working flat out, regular GP visits can fall to the bottom of your list. But prevention is quicker and easier than treatment!

Here’s what you need to know:

• The NHS offers free health checks for most people aged 40–74
• These usually cover blood pressure, cholesterol, weight and lifestyle questions
• If you’re under 40, an annual check-up is still worth booking

Common concerns for couriers include high blood pressure, fatigue, lower back pain and weight gain. Keeping a health journal—or using your phone to track sleep, water intake and movement—can help spot patterns and prompt action sooner.

Avoid these common courier habits

Bad habits can sneak into your routine without you noticing. Here are some of the most common ones to keep an eye on:

• Skipping meals, then eating one large takeaway late at night
• Driving through fatigue instead of resting when needed
• Ignoring lower back, joint or leg pain for weeks or months
• Cutting back on water to avoid toilet breaks
• Staring at your phone in bed for over an hour before sleep

Being aware of these habits is the first step to replacing them. Start small—pick one thing to change this week and build from there.

Final health checklist for couriers

If you’re short on time, stick to the basics. Here’s a quick reminder to keep in your cab:

Daily:

• ✅ Drink 2L of water
• ✅ Stretch every 2 hours
• ✅ Eat at least one healthy meal
• ✅ Get 7–8 hours of sleep (when possible)

Weekly:

• ✅ Plan rest days or lighter shifts
• ✅ Stock up on better snacks and meals
• ✅ Check in with a mate, partner or colleague
• ✅ Schedule (or attend) a health check

Print it out. Tape it to your dashboard. Make these courier tips part of your routine.

Mental stimulation

Long hours on the road can be a drag. Keep your mind sharp and avoid boredom by listening to podcasts and audiobooks, or even learning a new language.

We highly recommend Pete the Courier’s Sunday Q&A series, which is available on all major podcast platforms including Spotify and Apple Podcasts.

So long as it doesn’t distract you from driving, it’s a plus!