Winter and trucking are an interesting combination. You can spend hours sitting inside a warm truck; then you step outside for five minutes — and suddenly feel like you may never be warm again. I live in Wisconsin, and trust me: We. Know. Cold.
But staying warm isn’t just about turning up the heat or adding another sweatshirt. You can do a few simple things to help your body generate and hold onto heat naturally. Some of them might surprise you!
1. Get your blood moving.
This is probably the most obvious one, but it’s also the one we tend to overlook.
Movement creates heat.
If you’ve been sitting for hours, don’t be surprised when your hands and feet feel cold. Your muscles haven’t been doing much work.
Before stepping outside, spend a minute moving inside your truck, if space allows:
- Do 10 to 20 squats.
- March in place.
- Pump your arms.
- Do calf raises.
- Twist your torso.
Even 30 seconds of movement can start warming up the body!
This is another reason I’m such a believer in “movement snacks” — short intervals of movement spaced throughout your day. Movement snacks aren’t just about fitness. Movement helps you feel better right now.
2. Warm yourself from the inside out.
I’m a big tea drinker, especially when it’s cold. Keep a thermos of hot tea in the truck and experiment with warming flavors like ginger or cinnamon. Even something as simple as sipping a hot beverage can temporarily make you feel warmer.
Soups, oatmeal, chili, warm vegetables and other hot meals can also be a welcome change from eating cold food out of a cooler all winter.
And don’t forget to drink water! It’s easy to think about hydration in July and then completely forget about it in January.
3. Use cayenne pepper (but maybe NOT in your shoes).
You’ve probably heard the old trick of putting cayenne pepper in your socks or shoes to warm your feet.
I wouldn’t recommend doing that.
Cayenne contains capsaicin, which creates that warming or burning sensation, but directly exposing your skin to cayenne can cause significant irritation or burning. And if you’re driving, irritated feet are the last thing you need.
Instead, if spicy foods agree with you, enjoy cayenne as a seasoning. Add a little to soup, eggs, beans, chili or another meal.
Sometimes the old-school idea has a little truth behind it — but that doesn’t mean we need to literally pour pepper into our boots.
4. Spice things up.
Your kitchen can become a vital part of your winter wellness toolbox: Ginger, cinnamon, cayenne (of course!), black pepper, turmeric and other spices can add warmth and flavor to winter foods and drinks.
- Try ginger tea.
- Add cinnamon to oatmeal.
- Sprinkle black pepper and turmeric into a bowl of hot soup.
- Add a pinch of cayenne or smoked paprika to scrambled eggs or roasted vegetables.
I’m not suggesting a teaspoon of cinnamon is going to replace your winter coat. But creating little winter rituals around warm foods and drinks can be a simple way to make those cold months a little more tolerable.
5. Layer smarter, not just thicker.
Here’s something I learned living in Wisconsin: Putting on one giant coat isn’t always the answer.
Layers help trap warm air close to the body and allow you to adjust as temperatures change. Start with a moisture-wicking base layer, add an insulating layer, and then use an outer layer that protects against wind and moisture.
And don’t ignore your extremities.
Warm socks, gloves and a hat can make a huge difference when you’re outside checking the truck, fueling, chaining up or walking around a rest area. One important tip: Don’t make your boots and socks so tight that you’re compressing your feet. More isn’t always better.
6. Breathe through your nose.
Here’s one people don’t usually think about: Your nose helps warm and humidify incoming air before it reaches your lungs. When possible (and comfortable), breathe through your nose rather than gulping cold, dry air through your mouth.
I also like pairing intentional breathing with movement.
Try five slow breaths while doing gentle squats, arm movements, or marching in place. Now you’re moving your muscles, your blood is pumping, and you’re paying attention to your breathing all at once.
Simple, right?
7. Use external heat sources strategically.
Sometimes the holistic answer is simply … Get warm.
Reusable heat packs, a warm shower when available, heated seats, warm blankets or a heating pad (while safely parked) can all be useful tools. Focus warmth around the torso rather than trying to roast one freezing hand or foot.
And here’s something else I like: Warm yourself before going outside.
- Do your squats.
- Have your warm drink.
- Put on your layers.
Get your body warm before heading out to fuel or do your pre-trip. Don’t wait until you’re already freezing to think about getting warm.
Your body is pretty smart
Here’s the bigger message: Winter wellness doesn’t have to mean buying a bunch of products.
- Move your body.
- Eat nourishing, warming foods.
- Drink something warm.
- Dress appropriately.
- Breathe.
- Get enough sleep.
- Pay attention to what your body is telling you.
Because cold isn’t something to prove you’re tougher than.
Important note: If you’re experiencing uncontrollable shivering, confusion, slurred speech, unusual exhaustion, loss of coordination, or numb or discolored skin, get somewhere warm and seek immediate medical help. Those can be signs of hypothermia or frostbite — not something to push through.
Truck drivers spend enough time battling the elements. Your body doesn’t need to be another battle.
Keep it warm. Keep it moving. And keep making small, simple choices that help you feel your best all winter long.
Hope Zvara is a regular contributor to The Trucker, providing tips for healthy living on the road as well as tips to control stress. She is also the CEO of Mother Trucker Yoga and Road Relief Wellness. She has been featured in Forbes and Yahoo News, and is a regular guest on SiriusXM Radio. Her practical strategies show drivers how they can go from unhealthy and out of options to feeling good again.
