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You don't have to squeeze a mini-gym and bulk quantities of nutritional supplements into your already-packed van to keep yourself in decent physical and mental shape on tour. Peak conditions, for most of us are, um, not that. You should strive to maintain at least a modicum of healthy behaviors on tour, though, as being on the road can be pretty rough on your body and your state of mind. Here are five ways to best defend both against the trying times ahead.
1. Prepare thoroughly
This one speaks directly to your mental state on tour: Plan well and you'll experience less stress throughout your jaunt.
Research before you route. Learn about the venues you're looking to book. Get solid shows organized. Make sure you've got funds – not just the money you expect to earn – available for food and gas (and a backup stash for emergencies too, if you can). Figure out where you'll stay to avoid the costly or crappy sleeping situations that result from late-night, last-minute scrambling. Get your vehicle checked out before you go to minimize the chance of surprise malfunctions.
The more rigorously you map out all aspects of touring, the less likely you are to encounter problems, meaning less strain on your mental well-being.
Some helpful tour planning guides from the Sonicbids blog:
- How to Book a DIY Tour Like a Pro
- 5 Essential Tips to Make Your First DIY Tour a Success
- The Art of Planning a Tour: Which Regions You Should Hit and When
- How to Successfully Book a Cross-Country Tour, DIY Style
2. Stay hydrated
Even mild dehydration can drain your energy and make you tired, according to the Mayo Clinic (and also common sense). Everyone knows humans need to drink plenty of water on a regular basis; on tour, though, you might need to up that intake. The more you sweat, the more you need, so consider the climate and the intensity of your sets when gauging how frequently you hydrate.
Tip: Don't waste money (or plastic) on bottled water. Take along a reusable container and fill up free of charge at gas stations, venues, people's houses, or anywhere else you stop along the way.
3. Eat well
Fast food and gas station snacks are the easiest way to eat on the road, but you know damn well they're also the unhealthiest. A meal high in fat will bog you down with grogginess. Avoid succumbing to the temptations of delicious-but-detrimental dining by planning meals and snacks in advance. Stock up on groceries for the road – healthy stuff – from the get-go, then re-up before you run out.
Healthy eating doesn't only help your physical energy levels, but also aids brain function. (And you'll save money this way, too.)
[3 Surefire Ways to Stay Healthy on Tour]
4. Get adequate rest
Another factor in maintaining high energy levels and a good attitude is sleep. It's not always possible to get the recommended seven to eight hours on tour, though. That's where naps come in. Studies show they can help make up for hours lost: A nap can give your brain a boost, better your mood, and lower your stress levels.
But not all naps are created equal – there are stipulations. Ten to 30 minutes between 1:00 and 4:00 p.m., apparently, is an official power nap. Rest for too long and you might feel foggy; start your quickie shut-eye too late in the day and you'll likely screw up your nighttime sleep. Try to get into a routine of remembering that three-hour window of ideal naptime, and take turns among whoever needs the extra sleep.
5. Be positive
It's a tried-and-true way of being for countless punk and hardcore fans and musicians, but there's also plenty scientific support for H.R. from Bad Brains' PMA (Positive Mental Attitude) long-established ethos. A perpetually chin-up perspective decreases stress and potential for depression, helps your body resist the common cold, boosts your psychological health, and more – all of which can be especially helpful in meeting the demands of touring.
Check out seven tips for staying positive here, and advice from seasoned musicians here.
Jhoni Jackson is an Atlanta-bred music journalist currently based in San Juan, Puerto Rico, where she juggles owning a venue called Club 77, freelance writing and, of course, going to the beach as often as possible.
