Staying Healthy on Tour and During Your First Contract

 Yay! You’ve landed your first professional contract and are heading out on tour. Congratulations! This is a super exciting time, but it also comes with new challenges for your body and mind.

I’ve put together my best advice for staying healthy during this time. A lot of this has come from my own experience being on tour as well as what I’ve learnt from performers along the way.

1.)   Prioritise Your Routine

Touring life can be unpredictable. Different venues, travel days, and changing schedules can throw your usual habits out the window. The key is to create a routine and have a few essentials with you to help along the way.

Pack your essentials 

One of the most common things I’ll say to a performer about to go away is to pack their own resistance bands and a trigger ball in their luggage. Some companies have space for you to tour your own yoga mat or foam roller too. There are a lot of conditioning exercises you can do with very little equipment. The other handy thing to have is a skipping rope. Great for warm up and cardiovascular conditioning.

Stick to a warm-up and cool-down

Even if you’re tight on time, a consistent 10-minute routine can make a huge difference. If you’ve had a recent injury or know you have a particularly hard track, your physio can help you create one specific to what you need.

Sleep hygiene is super important

Try to keep a regular sleep schedule, even with late shows and travel. It’s imperative to ensure you’re getting at least eight hours sleep. There will be times where you may need more than this. Listen to your body, but try to go to bed and wake up at the same time every day.

Plan for fitness 

If you like to work out, look for a gym chain that has multiple branches in the cities on your tour route. Many gyms offer national or multi-location memberships, making it easier to keep up your training wherever you are.

2. Nutrition and Hydration Matter

I’ll be honest, getting good nutrition when touring can be a challenge. Late-night meals, unfamiliar cities, and accommodation type all contribute to how easy it is to fall into unhealthy habits. Planning ahead for long days by packing healthy snacks when food options are limited or unknown is a good idea.

Where possible, choose accommodation with kitchen facilities, especially if meals aren’t included in your contract. This gives you more control over what you eat, helps save money, and makes it easier to maintain your nutrition routine. You can batch cook at the start of the week and take leftovers to the theatre.

I also used to travel with my favourite condiments and cooking basics. It sounds strange but it was super helpful and was one less barrier to cooking. You could find staples like olive oil, nut butter, dried Italian herbs and herbal tea in my tour case. It made cooking on the road easier and more enjoyable.

Packing a water bottle will also mean you stay more hydrated and can better track your fluid intake.

3. Manage Your Body (and Voice) Like a Pro

Performing night after night can take its toll. Most musicals are eight shows a week. That is a lot of repetition of the same movement type. My biggest piece of advice would be to not ignore niggles. They can quickly develop into something more with the repetitive load. Using foam rollers, massage balls, and stretching to release tension can help maintain your body, but you should also have a solid conditioning program that you do regularly to help even you out.

For vocalists, daily vocal warm-ups and cool-downs are important as well as avoiding talking in noisy environments like the bar after work. Limiting alcohol and managing any reflux is also a must.

4. Protect Your Mental Health

Touring can be isolating or overwhelming, especially if it’s your first time away from home. Even on days off, you are still in that city because of work, so it can sometimes feel like you don’t have full control over your time. Making sure you have an interest or hobby outside of work can help with this as well as keeping in touch with friends and family back home. Lean on castmates, crew, or company support services if you’re struggling. Keeping a journal during the tour can also be a good idea, not only to help process any emotions, but also to record the journey and the happy memories along the way.

I always find, particularly on longer tours, there’s a slump in the general energy of the company about two thirds of the way into a season. This is also when the need for physio picks up with injuries and niggles. I’m not sure if this is related to fatigue or linked with the dip in mental health, but those performers who are able to stay positive and out of any company politics, usually cope a lot better.

6. Check in with your Physio

Many physiotherapists (like me!) offer telehealth consults if you need advice while on tour. Your first contract or tour is a huge step in your career. Enjoy every moment, but remember that staying healthy is what allows you to keep performing at your best. A little planning and self-care go a long way.

Summary Checklist

Here’s a little summary of the above for you to tick off prior to leaving on your contract.

• Pack resistance bands, trigger ball, and (if possible) a yoga mat or foam roller

• Bring a skipping rope for warm-ups and cardio

• Prepare a 10-minute warm-up and cool-down routine (ask your physio for help if needed)

• Organise a consistent sleep schedule—aim for at least 8 hours per night

• Research and join a gym with multiple branches along your tour route

• Plan and pack healthy snacks for travel and long rehearsal days

• Choose accommodation with kitchen facilities (if meals aren’t included)

• Pack your favourite condiments and cooking basics

• Bring a reusable water bottle to stay hydrated

• Prepare a conditioning program to help prevent and manage niggles

• Vocalists: Plan daily vocal warm-ups and cool-downs, and avoid noisy environments after shows

• Set up ways to stay connected with friends and family

• Bring a journal or something for an outside hobby or relaxation

• Know how to access physio support (in-person or telehealth) while on tour

• If travelling internationally, plan to adjust your sleep to the destination time zone ahead of arrival

  
  

If you’re preparing for your first tour or want personalised advice, I’m here to help! Book a session or reach out with your questions. I love supporting performers at every stage of their journey.

Enjoy this flashback to my first tour, running conditioning classes on stage during the day for the Dirty Dancing UK and Ireland tour. So fun!