10 Ways to Stay Healthy as a Performing Musician
Being a performing musician is demanding, and staying healthy can feel like a full-time job. Between long drives, late nights, and unpredictable schedules, it’s easy to burn out. Let’s go head-on together and share a plan that has worked well, especially during the busy season for gig workers.
Preventative Health Tips
1. Stay Hydrated
Dehydration leads to fatigue, headaches, and vocal strain. Drink at least half your body weight in ounces of water daily. Carry a reusable water bottle and refill it at every stop. Coconut water and electrolyte drinks can help replenish lost minerals, especially after long performances. Avoid excessive caffeine and alcohol, which dry you out and disrupt hydration balance.
2. Prioritize Sleep
Touring disrupts your circadian rhythm. Create a sleep routine by wearing blackout curtains, using eye masks, and setting your phone to “Do Not Disturb” mode. White noise apps or earplugs help block out noise from hotels, buses, or shared rooms. If naps are needed, keep them under 30 minutes to avoid grogginess. Aim for at least six hours of quality sleep per night, even if it means scheduling time for rest between gigs.
3. Wash Your Hands Often
Venues, hotels, and tour buses are filled with germs. Wash your hands with soap and water for at least 20 seconds before eating and after touching shared surfaces. Carry alcohol-based hand sanitizer and disinfectant wipes for situations where washing isn’t possible. Avoid touching your face to prevent germs from entering your system.
4. Avoid Sharing Personal Items
Keep your personal items separate. Always bring your own microphone, as shared mics harbor bacteria. Never share utensils, drinks, chapstick, or makeup, as these can transfer germs quickly. Wipe down shared gear and surfaces before use to minimize exposure.
5. Maintain a Healthy Diet
Fast food is convenient but takes a toll on energy and digestion. Plan ahead by stocking up on protein bars, fresh fruit, and nuts. When eating out, opt for grilled protein, vegetables, and whole grains. Grocery stores often have healthier grab-and-go options than roadside diners. Keep a small cooler or insulated bag with pre-packed meals to avoid last-minute unhealthy choices.
6. Exercise Daily
Long drives and flights lead to stiffness and circulation problems. Stay active with short walks, stretching, or yoga between shows. Bodyweight exercises like squats, push-ups, and lunges can be done in hotel rooms or backstage. Consider resistance bands for an easy travel-friendly workout. Keeping your body strong prevents injuries and keeps energy levels up.
7. Manage Stress
Touring is physically and mentally demanding. Find stress relief techniques that work for you, whether it’s meditation, deep breathing, or journaling. Apps like Calm or Headspace offer guided meditation sessions. Take time to unwind with a hobby, reading, or simply enjoying quiet moments between gigs. Having a strong support system and checking in with loved ones helps maintain emotional balance.
8. Avoid Overbooking
Saying yes to every gig can quickly lead to exhaustion. Prioritize quality over quantity and build in recovery days. Look ahead at your schedule and identify potential burnout points. If possible, arrange for back-to-back shows in the same region to minimize excessive travel. Keeping a sustainable pace ensures you can continue performing at your best.
9. Protect Your Hearing
Prolonged exposure to loud environments damages hearing over time. Invest in high-quality, musician-grade earplugs to protect your ears without compromising sound quality. Position yourself away from stage monitors and loudspeakers when possible. Schedule regular hearing check-ups and give your ears rest days whenever feasible.
10. Know When to Take a Break
Ignoring symptoms can lead to prolonged illness. If you have a fever, dizziness, severe sore throat, vomiting, or digestive issues, it’s time to step back. Pushing through sickness can extend recovery time and put others at risk. Having a backup plan in place ensures the show can go on without jeopardizing your health.
Additional Tips for Singers
Warm up and cool down before and after performances to prevent vocal strain.
Use straw phonation exercises and sirens to strengthen vocal cords without overexertion.
Avoid alcohol and dairy before singing, as they can cause phlegm buildup.
Stay hydrated—sip lukewarm water with honey and lemon to soothe the throat.
Limit talking in loud environments after performances to prevent vocal fatigue.
Keep throat sprays like Entertainer’s Secret in your gig bag for extra protection.
Have a Backup Plan
No one plans to get sick, but it happens. Have a system in place before illness strikes:
Arrange for a trusted sub who can fill in for last-minute cancellations.
If possible, reschedule gigs in advance or set up a rain date.
In cases of vocal strain, consider performing instrumentals only instead of singing.
Bands should discuss emergency plans ahead of time and maintain a list of backup musicians.
Financial Preparedness
Your financial stability determines how well you can handle time off due to illness. Set up a sick fund (PTO) separate from your emergency fund. Start by saving the equivalent of one show’s pay and gradually increase it. High-yield savings accounts offer great returns—consider options like Openbank, which offers competitive interest rates. Having a financial cushion gives peace of mind and allows you to prioritize recovery when needed.
Final Thoughts
Getting sick is inevitable, but preparation makes all the difference. Prioritize your health, develop a backup plan, and build financial security. Taking care of yourself first ensures you can keep making music for years to come.