Tips for Staying Healthy This—and Every—Conference Season


Coined “con crud,” the influx of colds, flu, COVID, and other illnesses that happen this time of year is often on the minds of conference attendees and a factor to consider when preparing for a work trip. Conferences can offer authors countless opportunities for career growth and connecting with others in the industry, but they can also bring exhaustion and general tiredness post-show. So ahead of 20Books Vegas and the rest of the conference calendar this winter season, we’re looking at a few tips for staying healthy, energized, and generally well while in attendance. 


You don’t need to be conducting rigorous outdoor activities to become dehydrated. Our bodies consume water just as they consume calories, and dehydration is a sure way to put yourself more at risk. The CDC recommends men drink 125 ounces of water a day, and women 91 ounces—that translates to about fifteen cups and eleven cups, respectively. Be sure to bring a water bottle, and keep it handy throughout the day.

Take Adequate Breaks

Conferences and events are exciting but can be mentally exhausting. Don’t feel you must fill every hour or session and risk losing your mental energy and focus. Taking a break to eat, drink water, or even catch a power nap can freshen the mind and replenish your energy stores. 

 Wash Your Hands

The germs that lead to “con crud” are passed through a variety of mediums, but with all the hand-shaking and door-grabbing you’ll do on the conference floor, your hands are especially likely to be a breeding ground for viruses. Wash your hands frequently, and use hand sanitizer to reduce the risk that you pass something off to your fellow conference-goers. 

Continue to Exercise

As authors, our jobs are filled with countless hours behind a desk, and those hours of sitting are rough on the body. Consider short but purposeful bouts of exercise, whether it be power-walking outside the event center on break or a trip to the gym in the morning, to keep yourself moving while traveling, and try to get up and move regularly at home as well. Exercise is preventative, and taking care of your body gives your brain a nice meat sack to ride around in so it can continue functioning at peak performance. 

Go Outside

The sun provides us with vitamin D, and long hours inside can lead to a deficiency. Taking a walk outside for five to fifteen minutes a day a few times a week—conference or not—can give your body all the exposure it needs to replenish vitamin D levels.  

Whether you implement all or some of these techniques, take care of you. Conferences are loaded with information geared toward elevating your author career, and though it can be exhausting, you will need your energy stores directed toward learning and networking. Invest in your general well-being at the show, and it will pay dividends in the future. 

Picture of David Viergutz

David Viergutz

David Viergutz is a disabled Army Veteran, Law Enforcement Veteran, husband and proud father. He is an author of stories from every flavor of horror and dark fiction. One day, David’s wife sat him down and gave him the confidence to start putting his imagination on paper. From then on out his creativity has no longer been stifled by self-doubt and he continues to write with a smile on his face in a dark, candle-lit room.

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