How to Stay Healthy
in the Trades

How to Stay Healthy in the Trades

Let’s face it—working in the trades is no joke. Whether you’re a lineman, ironworker, electrician, or plumber, the physical demands are real. But just because it’s tough doesn’t mean it has to destroy your body. You can stay healthy in the trades by making smart choices now. I’ve been in the trades for over 10 years, and I’ve seen both sides—guys who burn out early and guys who are still strong in their 50s.

If you want to build a long, successful blue-collar career, it’s time to take care of yourself like an athlete would. After all, we might not be pro athletes, but we are working athletes.

Let’s talk about three things you can do today to stay healthy in the trades and why hydration is one of the most important.

1. Hydrate Like a Pro

The number one tip to stay healthy in the trades is simple: stay hydrated—especially in the summer heat. If you’re working outside, under the sun, or in any extreme condition, you’re losing water fast. That means you’re losing electrolytes too—and that can lead to cramping, fatigue, and even dangerous heat stress.

Here’s where Working Athlete’s Hydrate & Recover comes in. These electrolyte packets are made specifically for tradespeople—not just gym goers or runners. They help your body:

  • Replace lost electrolytes (like sodium, potassium, and magnesium)

  • Recover faster after a long shift

  • Stay sharp and focused throughout the day

  • Prevent heat exhaustion and fatigue

Drinking plain water is good—but without electrolytes, your body can’t absorb and use that water properly. Working Athlete gives your body what it actually needs to perform and recover. I personally use it every day, especially in the summer.

Hydration tip: Start hydrating the day before a hot day. Don’t wait until you’re already thirsty on the job. Wake up, drink 7-10oz of water (you lose a lot of fluid during your sleep believe it or not). Continue to drink and stay hydrated. There’s any easy formula to follow to stay hydrated. Take your body weight, divide it by 30 and drink that amount in Oz every 15-20 min. For example, if i’m 200 lbs, divide by 30, I should be consuming about 7 oz of water every 15-20 minutes! That doesn’t sound to hard, does it? 

2. Prioritize Sleep

It’s hard to get enough rest when you’re waking up at 3:30 AM. But sleep is when your body repairs itself. To stay healthy in the trades, aim for 7 to 9 hours of quality sleep a night. It boosts:

  • Muscle recovery

  • Focus and decision-making

  • Heart health and immune function

Even if you think you can run on 5 hours, you’re not doing your body any favors. Over time, poor sleep catches up with you. Do what you can to create a solid sleep routine—even a small change makes a big difference.

3. Stretch and Stay Active

Stretching might seem lame to some people, but it works. A short 10-minute stretch before and after work can reduce:

  • Joint pain

  • Muscle tightness

  • Risk of injury

I stretch twice a day—morning and night. It helps me stay loose and prevents me from feeling broken the next morning. Along with stretching, light workouts a few days a week can help balance out the muscle groups you’re using every day on the job.

I’ve noticed that about half the guys at my gym are in the trades. These are electricians, linemen, HVAC techs—you name it. They’re showing up after a 12-hour shift because they know it helps them stay healthy in the trades long-term. Make it a routine & we promise, you’ll thank us!

Watch out for Bad Habit!

Let’s be real: alcohol and gas station energy drinks don’t help your body. It’s okay to enjoy yourself, but if you want to stay healthy in the trades, you need to cut back on stuff that’s dragging you down.

Replace that afternoon Red Bull with an electrolyte drink. Drop the fast food and pack a simple, high-protein lunch. These small steps matter. What’s convenient, is what’s un-healthy… save your future self; financially, physically and mentally!

Final Thoughts

To stay healthy in the trades, you don’t need to become a health nut—you just need to treat your body with a little respect. That means:

  • Staying hydrated (especially with Working Athlete)

  • Getting better sleep

  • Stretching and staying active

  • Cutting back on things that wear you down

You’re building a career with your body—so take care of it. I’ve been in the trades for over a decade, and I’m grateful I started taking these steps early. You can do the same.

Your future self will thank you.

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