RRI.CO.ID, Bogor - A nutrition expert advises drivers to maintain stamina through proper food choices before long Eid travel journeys. Maintaining body energy and alertness becomes crucial for drivers during long-distance homecoming trips.

Public Health Nutrition Expert from IPB University, Dr Karina Rahmadia Ekawidyani, emphasized diet plays a major role in preventing fatigue. Certain foods may trigger drowsiness while others help maintain steady energy levels throughout travel.

Foods causing rapid increases in blood sugar may make people feel sleepy more easily. Examples include white bread, chips, fried foods, and other items high in sugar.

“Food that causes spike in glucose can make us drowsy very quickly," said Dr. Karina as quoted from IPB University website on Thursday, March 12, 2026.

Karina recommends consuming foods containing complex carbohydrates, high protein, and low fat during travel. These nutrients help stabilize blood sugar levels and maintain longer-lasting energy throughout the journey.

Recommended complex carbohydrate sources include whole grains such as brown rice, black rice, wheat, oats, and corn. Starchy vegetables including potatoes and sweet potatoes, along with legumes, also provide sustained energy.

Low-fat protein sources include skinless chicken, lean meat, egg whites, and fish. Healthy fats may come from fish, nuts, olive oil, and avocados according to the expert.

Fruits and vegetables rich in fiber, vitamins, minerals, and water content are also recommended. These foods help maintain hydration while supporting overall body stamina during long travel periods.

On the other hand, Dr. Karina identified lack of sleep and long travel duration as key factors affecting driver alertness. Drivers often wake earlier for suhoor and sleep later than usual during Ramadan fasting, which reduced rest time increases fatigue and makes them drowsy more easily.

Monotonous road views during long driving hours can also increase boredom and trigger sleepiness. “If people drive for long periods with monotonous road views, it can create boredom and eventually trigger drowsiness,” she said.

Another factor contributing to fatigue is forcing oneself to drive during nighttime travel. According to Karina, nighttime biologically represents the body’s natural period for rest.