Touring can be tough, and looking after your health can be the difference between enjoying the adventure or having a nightmare.

Touring can be an exciting part of an artist’s life, but it also comes with its own set of challenges.  However, with a little planning and discipline, independent musicians can stay fit and healthy while enjoying the adventure of touring.vg

The prospect of heading out on tour can be an exciting one, whether it’s a domestic long weekend, or a month-long international stint. But, it’s not all parties and wild socialising. Seasoned tourers will tell you how quickly your energy reserves deplete, and your needs for vitamins and rest present themselves. 

Long hours on the road, late-night gigs, and limited access to healthy food can make it tough to maintain a healthy lifestyle. If you’re keen to figure out how you can stay fhealthy and happy while on tour, we’ve got some tips.

Plan meals ahead

When you’re on tour, you might find yourself at the mercy of whatever food options are available. Stopping in service stations, it’s hard not to succumb to the lure of the golden arches, or settle for whatever fast, convenient and greasy meal is on offer. But, do this consistently, and you’re sure to start feeling tired, sluggish and pretty rubbish in general.

As touring is so demanding, both physically and mentally, it’s vital to fuel your body properly. Some forward planning around meals can help ensure you have a healthier and more nutritious diet while travelling. Some things to consider include:

  • Packing/buying healthy snacks: Things like nuts, seeds, and fruit are healthy snack options with healthy fats, protein and energy that will keep you going, rather than spiking your sugar levels only for you to crash shortly after. 
  • Choosing wisely: If you find yourself eating out a lot, don’t always go for fast food or fried foods. Grilled proteins, greens, and vegetables will nourish your body and help you feel energised. Even service stations often have supermarket chains with a variety of options available, meaning you don’t have to just default to Burger King every night.
  • Staying hydrated: Always carry a bottle of water with you. It’s easy to forget to drink water regularly, but staying hydrated is crucial for maintaining energy levels and overall health.

Stay active

Touring is incredibly active in itself. However, it could be argued that it’s active in its own unique way. Putting on energetic performances and standing on a stage every night isn’t exactly restful, but it doesn’t afford you the same benefits as a jog or session of calisthenics. Sticking to a regular exercise routine during your tour will help with physical health as well as your mental health. 

  • Use bodyweight exercises: You don’t need a gym to stay fit. Push-ups, squats, and lunges can be done anywhere.
  • Go for walks: Explore the cities you visit by walking. Not only does this help you stay active, but it also allows you to discover new places, and get some potentially much-needed time on your own (a rare thing on tours).
  • Stretch: Long hours in a van or on planes can lead to stiffness. Take a few minutes each day to stretch your muscles and improve your flexibility, and limber up before performances.

Prioritise sleep

Getting enough sleep can be one of the biggest challenges while touring. Late nights and early mornings can take a toll on your body. Lack of sleep can also leave you feeling emotional, grumpy, and generally drained. Not exactly ideal for putting on a show.

Tips for Better Sleep

  • Create a sleep routine: Try to go to bed and wake up at the same time every day, even if your schedule varies. While this may sound difficult, it can make all the difference.
  • Limit screen time: Avoid screens at least an hour before bed. The blue light emitted by devices can interfere with your sleep.
  • Create a comfortable environment: Easier said than done on a bus, but try using earplugs and eye masks to block out noise and light when sleeping in unfamiliar places.

Manage stress

Touring can be stressful, with tight schedules, constant travel, and different personalities to deal with. Managing stress is essential for maintaining your health, and here are some ways you can do that. 

  • Mindfulness and meditation: Take a few minutes each day to practice mindfulness or meditation. This can help you stay calm and focused.
  • Deep breathing: If you feel overwhelmed, practice deep breathing exercises. Inhale deeply, hold for a few seconds, and exhale slowly to help reduce stress. If this doesn’t feel comfortable, simply taking a minute or two to quietly sit can be helpful too.
  • Connect with others: Share your experiences with your bandmates or friends. Talking about your feelings can help lighten the emotional load.

Stay social

Isolation can be a challenge for musicians on tour, particularly those who perform solo. To protect your mental health, make an effort to stay social and connect with others. 

  • Engage with fans: Use social media to interact with your fans. Share your tour experiences, and let them know how you’re doing.
  • Network: Attend local music events or meet-ups in the cities you visit. This can lead to new friendships and professional connections.
  • Make time for having fun: Make time for enjoyable activities with your bandmates. Whether it’s playing games, exploring a new city, or having a movie night, these moments can help you relax.

Be mindful of alcohol consumption

You don’t have to forgo any form of not especially healthy fun, or live a monastic lifestyle. If you are someone who enjoys consuming alcohol, it’s important to be careful not to overdo it. Drinking too much alcohol can lead to negative health implications, it’s no secret. Here are some tips to help you have fun without feeling rubbish.

  • Set limits: Decide in advance how much you will drink on a night out, helping avoid hangovers or next day anxiety.
  • Stay hydrated: For every alcoholic drink, have a glass of water. This helps prevent dehydration and hangovers.
  • Opt for low-calorie options: It’s easy to forget that there are so many calories in alcohol beverages. If you’re drinking after most shows, consider low-calorie beverages like light beers or spirits with soda water.

Summing up

Maintaining a healthy lifestyle while touring is not always easy, but it is essential for your overall well-being. It can be the difference between your shows being average, and you putting on the best shows of your career. By planning your meals, staying active, prioritising sleep, managing stress, staying social, and being mindful of alcohol consumption, you can enjoy your tour and stay healthy at the same time. 

So, whether you’re hitting the road for the first time or you’re a seasoned pro, keep these tips in mind and make your health a priority on tour. Your body and mind will thank you for it.