If you are a frequent or once-a-year traveler, either way, you may be able to relate to that groggy feeling of jet lag. How to beat jetlag and feel ready and refreshed to start your day without a hitch when you land may be on your list of priorities when traveling.
In this article, we explore what jetlag is and how to beat jetlag with clear, practical steps. You will learn how hydration, meal timing, smart nutrition, and sleep can support your trip, your purpose, and your overall well-being.
What Jet Lag Really Is
Though the term sounds so common and not really science-based, we think it is just something we have to ‘deal with’ when we are traveling. But this is really not the case. First, jetlag is a temporary physiological condition that results from the rapid change in time zones a person encounters while traveling.1,2 It is a disruption of our own internal clock or circadian rhythm, the external environment, and the change it may have on us.
There are real symptoms that may be experienced by travelers, including fatigue, daytime sleepiness, brain fog or poor concentration, headache, gastrointestinal (GI) upset, and trouble falling asleep or waking up too early.1,2 Thankfully, these jet lag symptoms are usually short-term but can drag on for several days after long trips. 1,2,3
When You Travel for Adventure
Adventure travel makes jet lag more obvious. Early starts, long hikes, climbing days, and big weather swings all ask a lot from your body.
Poor sleep and dehydration can slow your reaction time, dull your balance, and make decision-making harder, especially when trying to navigate tricky or new terrain.3 The notes that tired travelers are more likely to get hurt or sick, especially when they push too hard too soon, so planning is key.3
Flying east is usually harder than flying west. You have to fall asleep earlier than your body wants, which many people find tough. Flying west feels like stretching your day, which is usually easier on the clock.
How to Beat Jetlag Before You Fly
You do not need a perfect routine. A few small changes before you leave can save you days of feeling off, and your sleep schedule can kick things off.
Shift Your Sleep Schedule in Small Steps
Start making some small changes in your sleep time 2 to 3 days before you fly. These simple steps start moving your inner clock toward your destination so you may feel a little less groggy when you land.
For eastbound trips:
- Move bedtime and wake time 30 minutes earlier each day.
For westbound trips:
- Shift bedtime and wake time 30 minutes later each day.
Light and Screen Habits That May Help Reset Your Clock
Light is one of the strongest signals for your body clock. Exposure to bright light, as in early morning sun, tells your brain that it is time to ‘wake up’, while less light signals the brain that it is time to ‘wind down.
Before an eastbound trip, get more light in the morning and dim your evenings. Before a westbound trip, do the opposite: enjoy more evening light, and keep early mornings softer.
Some simple ideas to consider:
- Get outside in natural light within an hour of waking.
- Dim screens and indoor lights at least 1 hour before bed.
- Use night mode or blue-light filters on your phone or tablet.
Planning Is Important
When given the option, select a flight that arrives in the late afternoon or early evening. This approach makes it easier to stay awake a few hours, eat, then go to bed close to local time.
On the first day, take it slow and indulge in some ecotherapy. Instead of challenging yourself on your initial full day by attempting a lengthy hike, climb, or engaging in a demanding technical day, opt for a brief hike, a stroll through the city, or a simple exploration of the surroundings instead.
Pack a simple jet lag kit in your carry-on:
- Refillable water bottle
- Eye mask
- Earplugs
- Light, salty snack (nuts or trail mix)
- Ginger chews for motion or stomach upset
- Hydration, Food, and Natural Supports to Beat Jetlag Fast
Hydration Habits on the Plane So You Land Ready to Explore
Cabin air is very dry. You lose water every hour you fly. Use this simple plan:
- Drink water before you board.
- Sip water during the flight, every 20 to 30 minutes.
- Drink extra water in the first few hours after landing.
Limit alcohol and go easy on caffeine, especially late in the flight. Both can dry you out and make sleep lighter and more broken.3 The CDC also suggests small, regular drinks like water throughout the flight and your day, rather than trying to hydrate all at once.3
Good hydration means fewer headaches, better focus, and less heavy-leg feeling on the trail.
Use Meal Timing to Help Reset Your Body Clock
When you start to feel the physiological signs of hunger, these are your cues that your body is looking to get some nourishment. Being mindful of your hunger and satiety cues is key to timing your meals naturally and also knowing when you are full.
On overnight flights, you may want to consider the following:
- Eat a light meal before you try to sleep.
- Skip very heavy, greasy airport food that can upset your stomach or cause GI issues.
- When you land, eat a real breakfast or lunch on local time, even if your body feels off.
- Aim for steady-energy foods: lean protein, whole grains, fruits, veggies, and some healthy fats. These may support normal, stable blood glucose metabolism.
Nutrition and Natural Supplements
You do not need a suitcase full of pills to support your body. Start with a balanced diet, then add gentle supports if they suit you.
- Ginger. Ginger can help ease nausea and motion sickness for some travelers. You can use ginger tea, ginger chews, or crystallized ginger in trail mix. Always check with your healthcare provider before you start adding even the ginger chews, natural ginger, or any ginger-containing product to your diet, especially if you are on any medications or other dietary supplements.
- Turmeric. Turmeric may support general joint comfort when used over time, although it is not a quick fix for any one problem.5
- Other nutrients. Some travelers like light supplements that combine turmeric and ginger; others just cook with them and sip tea. Other natural options to support your travel and health may include vitamin C, adaptogens, and collagen as possible supports, though food and habits remain priority.5
Always talk with your healthcare provider before using any turmeric or other supplements.
Most nutrients can come from regular meals: colorful vegetables, fruits, beans, nuts, seeds, whole grains, and quality protein give your body what it needs to repair after travel and full days of adventure outside.
Nutrition Tips for Active Travelers
Here is one simple example day after landing, which you can tweak for your own style. Balancing your intake with an easy-to-prep meal.
- Breakfast: Greek yogurt or eggs, fruit, and whole-grain toast or oats.
- Lunch: Grain bowl or sandwich with lean protein, veggies, and a healthy fat like avocado or olive oil.
- Snack options: Nuts, seeds, fruit, yogurt, hummus with crackers or veggies, or trail mix with a bit of dark chocolate.
- Dinner: Lighter but balanced, such as grilled fish or tofu, rice or potatoes, and cooked vegetables.
Sleep Strategies and Short Naps That Help
Aim to sleep at local bedtime, even if you are tired earlier.4
- If you must nap, keep it to 20 to 30 minutes and avoid napping late in the afternoon.
- Create a simple wind-down routine: darker room, less noise, and a cool temperature if you can.
- Earplugs, an eye mask, and a light blanket or layer can turn a hostel bed or tent into a decent sleep spot.
Move Your Body
Movement helps blood flow, digestion, and mood, and it may support quality sleep.
After landing, consider:
- Easy walks around the neighborhood or check out the campsite
- Light stretching or yoga
- An easy first-day hike instead of a big push
- Hard workouts or big climbs right before bed can make it harder to fall asleep. Save the big effort for day two or three, once your clock has started to catch up.
Key Takeaways
You now understand how to overcome jetlag in a way that suits an active, outdoor-oriented trip. Adjust your sleep and light exposure slightly before your flight, stay hydrated frequently, and eat healthily. If you are looking to consider adding any dietary supplements like ginger and turmeric into your routine, always speak with your HCP first. Pack some Vive Organic wellness or Immunity shots to help keep things balanced and support your health while traveling. Lastly, let’s not forget a balanced diet and a focus on healthy sleep routines and light exercise during the first few days.
Disclaimer: This blog contains promotional content about our products. The information provided in this blog is for educational and informational purposes only and should not be construed as medical advice. While the nutritional information and health tips shared here are based on published studies and expert insights, they should not replace advice and treatment from a healthcare professional. Always consult a qualified healthcare provider with any questions you may have regarding a medical condition or health objectives.
References
- Jet Lag and Sleep Phase Disorders - Symptoms, Diagnosis and Treatment | BMJ Best Practice US. bestpractice.bmj.com/topics/en-us/101 . https://bestpractice.bmj.com/topics/en-us/1017 Accessed 30 Nov. 2025.
- Mayo Clinic Staff. "Jet Lag Disorder - Symptoms and Causes." Mayo Clinic, 19 Nov. 2022, https://www.mayoclinic.org/diseases-conditions/jet-lag/symptoms-causes/syc-20374027. Accessed 30 Nov. 2025.
- Centers for Disease Control and Prevention. "Jet Lag." Travelers' Health, CDC, https://wwwnc.cdc.gov/travel/page/jet-lag. Accessed 30 Nov. 2025.
- Mayo Clinic Staff. "Mayo Clinic Q and A: Prepare for Jet Lag Before Boarding the Plane." Mayo Clinic News Network, 5 Jan. 2018, https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-prepare-for-jet-lag-before-boarding-the-plane/. Accessed 30 Nov. 2025.
- "Turmeric Benefits: A Look at the Evidence." Harvard Health Publishing, 22 Mar. 2024, https://www.health.harvard.edu/staying-healthy/turmeric-benefits-a-look-at-the-evidence. Accessed 30 Nov. 2025.
