Recover from Travel Like a Pro
Best Tips and Tricks to Reduce the Stress of Traveling
As I sit on a cross-country flight from Philadelphia to Los Angeles, I cannot help but consider the impending increase in travel time I face soon. One month from now, I begin my fifth season working with the Philadelphia 76ers of the National Basketball League (NBA). If you don’t know, the regular NBA regular season consists of 82 games (not including playoffs), half of which are at home and the other half on the road. There are a total 30 teams in the NBA that are scattered across 23 cities in the US and Canada. I’m sure you can imagine that the number of hours I spend on an airplane quickly builds up.
As anyone who travels for work can tell you, spending that much time on the road is a major stressor on the body. According to the Cleveland Clinic, flying not only raises your stress level, but it dehydrates you, exposes you to germs, depletes your energy, builds up pressure in your ears, and can cause stomach bloating1.
When I was new to traveling, I had no strategies to combat these inevitable effects of airplane life. So, I dealt with the dehydration, the bloating, and the exhaustion as just ‘part of the job’. But now, I have lived and learned. If you travel and feel like crap afterwards, here are a few tips, tricks, and products that just might help.
Staying Hydrated
Flying dehydrates you for many reasons. The cabin is strictly controlled for air pressure, humidity, and temperature. The continually circulating air is mostly absent of moisture, so with every breath you lose more moisture than you usually would on land (1).
Because of this, you need to work extra hard to stay hydrated. Here are a couple strategies to consider:
For every hour you spend in the air, you should drink at least 4 fluid ounces of water (2). To reduce waste and encourage drinking water, carrying a water bottle like the Takeya 24oz Insulated Stainless Steel Water Bottle with wide mouth for easy cleaning.
Electrolytes can help you to stay hydrated without over-drinking fluid. I like Drip Drop Zero Sugar because it contains electrolytes but does not have the sugar you would need if you were exercising. Plus, it’s delicious!
For Combating Flight Bloating and Illness
One of the common side-effects of traveling is feeling bloated and/or becoming ill. First and foremost, I recommend keeping hand sanitizer on you and using it often. These Purell hand sanitizers in jelly packs are perfect to attach to your bag and go.
Secondly, consider keeping your own snacks on hand that are going to be less likely to cause you gut distress than what you might find at an airport. Here is a list of light-but-satiating options that I personally swear by:
Lastly, keeping your gut healthy is going to be the best way to avoid illness both on the road and at home. Consider traveling with a probiotic that can help populate your gut microbiome with good bacteria. My favorites are these travel-friendly probiotic options from GoodBelly:
For Combating Flight Exhaustion
Flying can be exhausting, and you’re not likely to get quality hours of sleep on the flight. Here are a few things that I think might help:
This TRTL Airplane Pillow is the best option that I’ve found to help support my neck while trying to catch some Z’s on a plane. Pair it with this eye mask with headrest strap to help hold your head up against the headrest.
Staying on top of your daily nutrition is an important part of optimizing your sleep, which can be hard to do while traveling. The Designs for Sport Power Pack is a perfect little pack that contains a multivitamin, omega-3, and vitamin D to keep you at your best. Additionally, try the Designs for Sport Magnesium Bisglycinate before bed to help you get the best sleep possible while traveling. Use code ELITE for 10% off your purchase from Designs for Sport.
While there is no cure-all for the strain of travel, I hope these tips and tricks can help make your life a little bit easier and healthier!
REFERENCES
2. Zubac D, Buoite Stella A, Morrison SA. Up in the Air: Evidence of Dehydration Risk and Long-Haul Flight on Athletic Performance. Nutrients. 2020 Aug 25;12(9):2574. doi: 10.3390/nu12092574. PMID: 32854320; PMCID: PMC7551461.
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