Top Tips For Staying Healthy on Tour

by | Jul 16, 2014 | Booking Gigs & Touring

Hint: It Doesn’t Involve Late-Night Drive-Thrus

Touring in a fool’s paradise is an unparalleled venture: operating with little to no sleep, drinking without any repercussions, frequenting the McDonalds’ drive-thrus that occupy every known highway to man. But it’s a fool’s paradise.

Staying healthy while touring may be a cruel Catch-22, but it’s not impossible to tackle. And the regimen for maintaining one’s healthsomething most humans have yet to master in their natural environmentis not earth shattering, even when applied to the road. Below are some tried-but-true health credos that can soften the blow of touring.


Rule of thumb: if it comes in a package, don’t eat it. The biggest offenders of the processed food trade are American favorites like packaged deli meat, soda, and fast food products. These U.S. dietary staples are loaded with sugar, salt, saturated fats, preservatives, and other additives, offering little to no nourishment for a touring artist. Unfortunately, the highway is custom-designed for drivers to be hand-held into the belly of the beast (Wendy’s, Burger King, etc), half-delirious and ravenous. And at 3 o’clock in the morning, there aren’t Whole Foods drive-thrus readily available to dole out kale chips and soy nuts.

The rockers born out of Lititz, PA who make up The Districts are well aware of the handicap that touring puts on healthy eating. Currently on tour in support of their self-titled EP, which dropped in January, the foursome is often at the mercy whatever late-night has to offer. Rob Grote and Connor Jacobus, the frontman and bassist for the rock-and-soul four-piece, suggest going to grocery stores in lieu of fast food joints. Tour vans are hardly comparable to Iron Chef kitchens, but stocking up on non-processed foods like seasonal fruit and raw vegetables is crucial. Grote also swears by vitamins while touring. Avoiding antagonizers like dairy, acidic fruit juices, and alcohol, and opting for tea, honey, and vitamins is the better way to go. The body can’t expect to pump out five shows a week if it’s being fed Whoppers and McGriddles on the reg.


Touring artists should treat themselves like athletes. Playing show after show and lugging equipment around requires a well-abled body, and it’s not going to get there on its own. Top physical condition also invites endorphins that help maintain emotional and behavioral health. Finding the time for self-care, while scrambling from venue to venue, can be strenuous, but there are pockets of time to utilize that aren’t always immediately apparent. Almost half of all American hotels have pools, and when artists are touring in, say, Peoria, Illinois mid-winter, they’re likely to have the Holiday Inn’s pool all to themselves. Bringing sneakers and even a jump rope along works as well, and some musicians prefer yoga on the road. Having a reason to leave the close quarters of a tour van is always welcome, and anything mobile is fair game.


Touring is, by default, an unkempt way of living. An existence on wheels can be filthy, and the ultimate destinations (music venues) aren’t necessarily wellness retreats. A healthy balance can’t be achieved without taking the time to cleanse oneself physically and emotionally, and the germs and bacteria accrued while touring can be costly when it comes time to perform. Being cognizant of highly contaminated areas and proactively defending against them is essential. Sanitizing at germ hot spots that are well-attended by touring artists (gas stations, club bathrooms, ATMs) is highly recommended. Doing laundry and keeping the tour van at a respectably clean level also has psychological payoffs, like stress relief and elevated mood, which are instrumental in combating cabin fever.

Sometimes, though, it just boils down to Rob Grote’s go-to method for staying healthy: “Take a lot of Vitamin C and cross your fingers.”