There was a period when my “interpreter diet” looked like this:

• Coffee
• More coffee
• Whatever snack I could grab between calls

By mid-shift, my concentration would crash. I’d feel irritable, foggy, and mentally slower—exactly the opposite of what this job demands.

Mental Performance Starts in the Kitchen

Interpreting requires:

• Fast information processing
• Short-term memory retention
• Emotional regulation

All of that depends on stable blood sugar and proper hydration.

I noticed that on days when I skipped meals or relied on sugar-heavy snacks, I struggled more with:

• Finding the right word quickly
• Staying calm with difficult speakers
• Recovering after emotionally heavy calls

Eating Like an Interpreter (Not a Bodybuilder)

What works best is simple, sustainable fuel:

• Complex carbs for steady energy (oats, brown rice, sweet potatoes)
• Protein to avoid crashes (eggs, tofu, fish, chicken)
• Healthy fats to support brain function (nuts, olive oil, avocado)

I also started keeping fruit, nuts, or yogurt within arm’s reach—so I wasn’t interpreting on empty.

Hydration Is Vocal Protection

One thing no one warned me about early on: dehydration wrecks your voice.

Dry throat, vocal fatigue, even headaches—all became familiar until I made hydration non-negotiable. Warm water and green tea worked better for me than ice-cold drinks, especially during long medical calls.

💡 Your brain can’t interpret clearly if it’s under-fueled and under-watered.