Nothing can derail a dream vacation faster than jet lag — and with summer travel in high gear, millions of people could find themselves struggling with this disorienting condition. Symptoms range from poor sleep and daytime exhaustion to headaches and uncomfortable stomach issues.
The good news is that what you eat and drink — not just when you sleep — can play a meaningful role in how quickly your body bounces back.
Jet lag happens when your internal body clock falls out of step with the local time at your destination. Normally, natural light cues like sunrise and sunset help keep your biological rhythm on track. But crossing multiple time zones can throw that off, sometimes for several days.
“I’ve personally experienced pretty severe jet lag before,” during two trips to Europe, said Tara Schmidt, a registered dietitian at Mayo Clinic in Rochester, Minnesota. “It really kind of ruined the first few days of my vacation.”
Digestive troubles — including bloating, constipation, and diarrhea — are among the more common jet lag complaints, according to Joanne Slavin, a nutrition expert at the University of Minnesota, Twin Cities.
One practical strategy is to start shifting your mealtimes before you even leave home. Schmidt recommended gradually moving meals closer to the schedule of your destination — starting with 15-minute adjustments, then 30 minutes, then a full hour.
Once you arrive, follow the eating patterns of the locals. If it’s morning where you land, sit down for breakfast. Research from 2023, co-authored by Northwestern University scientists, suggests that eating a hearty morning meal aligned with your new time zone can speed up recovery from jet lag.
Continue that approach throughout the day, having lunch and dinner at times that match your new location.
“Immediately go on your new schedule,” Slavin said.
To protect your stomach during travel, the U.S. Centers for Disease Control and Prevention recommends keeping portions smaller just before and during flights. Schmidt said this is especially 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.
As the trip progresses, you can gradually eat more at one sitting — but stay cautious around unfamiliar foods, particularly greasy or high-fat dishes.
“Enjoying a meal abroad is so fun, especially when you’re experiencing a new culture, a new food,” she said.
When it comes to alcohol, experts say it’s best to skip it while traveling. “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.
Caffeine is fine in moderation — a morning cup of coffee or tea is generally okay — but avoid it later in the day when it could interfere with sleep. Both caffeine and alcohol also contribute to dehydration, which can make jet lag symptoms feel worse.
“Dehydration can certainly worsen fatigue and those perceived jet lag symptoms,” Schmidt said.
Staying well-hydrated is key. Drink water before, during, and after your flight to counteract the drying effects of cabin air. At your destination, aiming for eight glasses of water daily is a simple and easy-to-remember target — though individual needs may vary based on factors like heat and physical activity. Cleveland Clinic experts suggest opting for bottled water if you have any concerns about local water safety.
Nutrition experts emphasize that diet and hydration are just one piece of the puzzle. These habits work best alongside the well-known advice of adjusting your sleep schedule to match the new time zone.
And when vacation winds down? The same approach applies in reverse — ease back into your normal routine as soon as possible after returning home.
“The sooner you get back to it, to all of your habits,” Slavin said, “the better off you’re going to be.”
