Safe Driving & Nutrition are Linked: Here’s the Ultimate Road Trip Snacks List
Can’t operate before coffee? Do you get hangry? The link between food, mood and good driving is real!
Just like your car performs better on the right fuel, so does your body. Whether you’re repping or on a road trip, snacks and hydration affect your concentration on the road.
At Matrix, we’re all about keeping you safe, and that starts well before you even start the engine.
Here’s the ultimate list of ideal snacks and drinks to keep in your car for daily commutes and long-distance adventures.
Why Food and Hydration Matter Behind the Wheel
You need more than a good night’s sleep before you get behind the wheel. Poor hydration and nutrition can affect your mood, concentration and reaction time.
Understanding how various foods and drinks affect alertness is crucial for safe and enjoyable long-distance driving.
Your brain is about 75% water and is highly sensitive to dehydration. Even mild dehydration can reduce alertness and delay response time. [JAMP]
While a burger meal and the open road sound like the perfect pairing, sugary, fatty fast food cause rapid blood sugar spikes and crashes, leading to fatigue and irritability.
A study published in the journal Occupational & Environmental Medicine explores the correlation between dietary patterns and driving behaviour among long-haul truck drivers in China. They found a strong correlation between prudent dietary patterns, such as vegetable-rich diets and positive driving behaviour. In contrast, some dangerous driving behaviours (errors, lapses, and violations) are linked to unhealthy dietary patterns characterised by high intake of fats and sugars.
What to Eat (and What to Skip) on Long Drives
| Choose: | Skip: |
| Low-GI carbs like whole grain crackers or brown bread sandwiches. These release energy slowly, keeping you fuller and more focused for longer. |
Sugary snacks like chocolate bars or fizzy drinks. These give you a quick rush, followed by a brutal crash in energy and concentration. |
| Protein-rich foods like biltong or nutsfor sustained mental clarity. | Fried or fast food. It’s heavy, high in salt, and can make you sluggish. |
| Hydrating snacks like fruit (oranges, watermelon) and crunchy veg (cucumber, carrots). | Too much caffeine. Use strategically for alertness. Don’t overdo it—avoid jitters and an energy crash. |
| Water. Yes, plain old water. Aim for 250–300ml every hour while driving. |
Easy Road Trip Snacks to Keep in Your Car
Think of your body like your car. If you pour in the wrong stuff—or run on empty—it won’t perform at its best.
Eating behind the wheel is fine, as long as it doesn’t distract you. Avoid anything that needs two hands or too much attention.
These options are practical, delicious, and don’t make a mess on the move:
- A reusable water bottle. Stay ahead of thirst. Refill the bottle at every stop.
- Trail mix. Nuts, seeds, dried fruit. Easy on the raisins, though. They are high in sugar.
- Biltong. A local hero that’s high in protein and low in fuss.
- Bananas and apples. Nature’s energy bars.
- Carrot sticks or cucumber slices. Crunchy, hydrating, and refreshing.
- Wholewheat sandwiches. Fill with cheese or peanut butter for protein.
Safety First, Always
If you need a proper meal, take a break. The road will still be there when you’re done.
Make it a habit to stop every 2–3 hours to stretch, rehydrate, and fuel up properly. It’s good for your body and your focus.
Printable: Ultimate Road Trip Snacks List
From homemade to store-bought, this is the ultimate list of snack and meal ideas for long days in the car.
| Water (± 250 m/h) sip consistently throughout the drive |
Coffee 1 cup as needed, drink early. |
Isotonic drinks
Replenish electrolytes in heat/long drives (1 bottle is sweating a lot) |
| Milkshakes (Steri Stumpie)
Occasional treat (high protein and calcium, but also high-sugar) |
Trail mix | Biltong |
| Chopped vegetables | Fruits | Low GI/wholewheat sandwiches |
| Bran Muffins (Homemade)
Store-bought products contain excess sugar and additives |
Zucchini (Courgette) Muffins
A great make-ahead option with fibre and protein |
Mini Quiches
Use paper cups in a muffin tray for an easy crustless alternative. |
| Hard-Boiled Eggs | Rice Cakes with Nut Butter or Hummus | Roasted Chickpeas |
| Babybel® mini cheese wheels | Protein Crumpets | Pretzels |
You’re Not Alone on the Road
We care about more than just your car. We care about you. That’s why our tracking solutions go beyond vehicle recovery. Features like Crash Alert, Panic Alert, and Roadside and Medical Assist to protect you and your loved ones.
For more tips on long-distance driving, read our Long Distance Travel Safety Checklist and be sure you’ve got all your essential emergency items packed before you go.
Grab your snacks. Get in Gear. With Matrix right by your side, there’s nothing to fear.
For more information on nutrition and hydration, visit:
- JAMP: International Journal of Academic Medicine and Pharmacy, L K Sumitra, Swetha M, Gopireddy Aniruddha.
- Arrive Alive: https://www.arrivealive.mobi/healthy-eating-driver-fitness-and-safer-driving
- SciTech Daily: https://scitechdaily.com/junk-food-diet-may-boost-risk-of-dangerous-driving-among-truck-drivers/
- Mental Health First Aid: https://www.mentalhealthfirstaid.org/external/2018/03/relationship-food-mood
- BottleBottle: https://bottlebottle.com/blogs/guides/stay-hydrated-on-the-road-essential-tips-for-long-distance-driving
