Jetting off for a summer vacation? How to eat and drink to minimize jet lag

Jet lag threatens to turn even a dream vacation into a slog.

And with peak travel season underway, millions of people may have to contend with this disorienting condition, which can cause sleep disturbances, daytime tiredness, headaches and nasty gastrointestinal symptoms.

But you can minimize the effects of jet lag — and not just by adjusting your sleep-wake schedule. What and how you eat and drink can make a difference too.

Jet lag occurs when your body’s biological clock is out of sync with the time zone you find yourself in. Usually, environmental cues such as sunrises and sunsets help set your internal clock. But when you cross time zones, it may take a few days for your body to adjust.

“I’ve personally experienced pretty severe jet lag before,” during two European trips, said Tara Schmidt, a registered dietitian at Mayo Clinic in Rochester, Minnesota. “It really kind of ruined the first few days of my vacation.”

Eat on the local schedule at your destination

While symptoms of jet lag vary, digestive problems such as bloating, constipation or diarrhea are not uncommon, said Joanne Slavin, a nutrition expert at the University of Minnesota, Twin Cities.

One way to minimize jet lag is to begin gradually shifting the timing of your meals as you get ready for travel. Schmidt suggested first moving them by 15 minutes, then a half hour, then an hour closer to the destination time zone.

Then, after you get where you’re going, eat when the locals eat.

If it’s morning, have breakfast. A hearty one aligned with your new time zone can help you recover from jet lag, a 2023 study co-authored by Northwestern University researchers suggests.

As the day goes on, keep to the same schedule, having lunch and dinner at times appropriate for the location.

“Immediately go on your new schedule,” Slavin said.

To avoid stomachaches, the U.S. Centers for Disease Control and Prevention advises keeping meals smaller just before and during travel. Schmidt said this is particularly important in the early days of a trip.

“Smaller meals tend to be more easily tolerated for people, especially if you have a sensitive stomach or maybe are dealing with some of those GI discomforts,” Schmidt said.

Later in the trip, she said, you may be able to ease into eating more at one sitting. Just be mindful about foods that you might not be used to, especially greasy or high-fat items.

“Enjoying a meal abroad is so fun, especially when you’re experiencing a new culture, a new food,” she said.

Watch what you drink on vacation

It’s also best to skip that glass of wine or pint of beer.

“As fun as it is sometimes when we travel, we really do endorse avoiding alcohol because alcohol is such a huge sleep disruptor,” Schmidt said.

Another pro tip: Use caffeine strategically. If you normally have a cup of coffee or tea in the morning, it’s fine to do that while traveling. But don’t have caffeine so late in the day that it will keep you up. And be aware that both caffeine and alcohol can make you more dehydrated.

“Dehydration can certainly worsen fatigue and those perceived jet lag symptoms,” Schmidt said.

Drink water before, during and after your flight to combat the effects of dry cabin air. At your destination, eight glasses of water a day is a good, easy-to-remember goal, but keep in mind that some people may need more fluids, others less, depending on things like weather and exercise. Cleveland Clinic experts suggest choosing bottled water if you have any questions about water safety.

When the trip is over, get back to your normal schedule

Experts say how and what you consume while traveling is only part of the equation for minimizing jet lag. But these changes complement the better known tips for adjusting your sleep schedule to the new time zone.

When your vacation begins winding down, the advice is much the same for sleep and eating: Ease back into your normal schedule and try to fully resume it at home.

“The sooner you get back to it, to all of your habits,” Slavin said, “the better off you’re going to be.”

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The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Science and Educational Media Group and the Robert Wood Johnson Foundation. The AP is solely responsible for all content.