Travelers crossing multiple time zones can reduce the symptoms of jet lag by adjusting their eating and drinking habits [1, 2].
These dietary adjustments matter because the timing of food and fluid intake helps reset the body's internal circadian rhythm. This process reduces the disorientation and fatigue often experienced during long-haul flights [1, 4].
Preparation begins in the days leading up to a trip. Experts said a gradual shift in meal times to align with the destination's schedule is helpful [2]. This involves moving meal times 15 minutes, then 30 minutes, and eventually one hour earlier each day before departure [2].
During the flight, hydration remains a priority. Travelers are advised to drink plenty of water while limiting the intake of alcohol and caffeine [1, 2, 3]. These substances can disrupt sleep patterns and contribute to dehydration, which may worsen the effects of jet lag [1, 4].
Dietary choices also play a role in recovery. Consuming protein-rich foods is recommended to help maintain alertness, and stabilize energy levels [1, 2, 3]. Once travelers arrive at their destination, they should continue to align their eating patterns with the local time zone to accelerate the body's adaptation [2].
These strategies are particularly relevant during peak travel seasons, when millions of travelers face these physiological challenges [3]. By managing the timing of meals and the types of fluids consumed, passengers can minimize the physical toll of crossing several time zones [1, 2].
“Food and fluid timing can help reset the body’s circadian rhythm”
The focus on dietary timing highlights the biological link between the digestive system and the brain's master clock. By manipulating external cues like food intake, travelers can manually signal their bodies to shift their internal clocks, potentially reducing the recovery time required after arriving in a new time zone.
