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5 Tips to Stay Healthy on Tour

Touring is hard on the body and mind. We’ve all been there, you’re in a new city every day, your sleep schedule is completely out of whack, and food options can be limited at best.

Here are 5 ways that we keep ourselves healthy while traveling for work. These tips will help you stay energized to make it through those long days on the road!

1. Drink plenty of water before and after the show.

I know how tempting it can be to skip out on the water in favor of some beer after a show, but kick that habit if you’re trying to stay healthy on tour. 

Drinking plenty of water before and after every show will help you re-hydrate and keep yourself from getting sick. It can also help regulate your digestion so that you don’t have any unexpected stomach issues during the show. I’m not saying don’t drink alcohol, just make sure you balance it!

2. Eat a healthy meal before every show – this will help keep your energy up for the performance

It’s a good idea to eat a small snack before you head out in the evening, but if you find yourself starving after your set it can be tempting to grab the first thing that is available. 

This would normally make me crave all types of fried foods and beers, so now we do our best to avoid this by eating a meal before we hit the road. This way I have enough energy for my performance while not being tempted by unhealthy food options. 

3. Get plenty of rest between performances – don’t go from one show right into another without taking a break in-between.

If you need to get up early the next morning, try to schedule a quick nap during the day for no more than 20 minutes. This will give you the opportunity for plenty of rest before you have to be back on that stage! 

4. Exercise – try to find a hotel with a gym or take a walk outside when you’re on the road. 

There are a few different things you can do when your schedule allows for a quick workout.  Exercise balls and resistance bands are good to have in the back of your van or storage space. You can use these exercises while watching TV before bed, or if you’re at the venue early enough, even during downtime between soundcheck and load out. 

And if your hotel has a pool, or sauna or steam room, make sure to take full advantage of that. You’ll get the blood flowing and sweating out those toxins!

5. Bring an exercise mat with you so that you can do some stretches backstage during breaks in-between shows

Sitting in a car seat for hours at a time can tighten up your back and make it hard to be comfortable or even fall asleep after a show. I like to bring a 5mm exercise mat with me on the road.  I’ll sometimes pull out my mat and do some push-ups, crunches, yoga, or meditation.  It’s nice that it folds up, so it doesn’t take up much space in my luggage.

Warming up your muscles before hitting the stage is a great way to stay healthy, and is especially important for performers. The stretching loosens up your muscles, which gives you a better range of motion while playing.

There are also many stretches you can do backstage during breaks in-between shows.  Remember that being on the road is crazy, so don’t feel bad if it’s hard to set aside time for this!  Just try your best and remember that physical activity helps you stay healthy.

We hope these 5 tips will help you stay healthy on tour. What are some of your favorite ways to stay fit while living out of a suitcase? Leave them in the comments below!