## [Jet Lag Tips: What to Eat and Drink to Beat Travel Fatigue](/travel-talk/jet-lag-tips-what-eat-and-drink-beat-travel-fatigue) September 3, 2026 by [Craig Travel](/user/50 "View user profile.") --- Long flights and changing time zones can leave you feeling tired, foggy and out of step with the local clock. What you eat and drink can help you feel more comfortable while your body adjusts. Here are practical jet lag tips for before, during and after [your journey](https://www.craigtravel.com/journeys). Long-distance travel can be exciting, but crossing several time zones can leave you feeling less than your best when you arrive. You may be tired during the day, wide awake at night or simply not feel like yourself. This is jet lag. It happens when your body's internal clock has not yet adjusted to the local time at your destination. Symptoms can include tiredness, difficulty sleeping, trouble concentrating and digestive problems. Older adults may also take longer to recover from jet lag. There is no single food or drink that will make jet lag disappear. However, sensible meal choices, good hydration and careful timing of caffeine and alcohol can support a more comfortable adjustment. Here are some practical jet lag tips to keep in mind on your next long-distance journey. ## Start Adjusting Before You Travel One of the simplest ways to make jet lag easier is to avoid arriving already exhausted. If you have several days before departure, consider gradually moving your sleep and meal schedule closer to the time zone you are visiting. For eastbound travel, that can mean going to bed and getting up somewhat earlier. For westbound travel, you can gradually move your schedule later. You do not need to make a dramatic change overnight. Small adjustments may be easier to manage. It is also worth making rest a priority in the days before your flight. Starting a long journey already short on sleep can make the first few days at your destination more difficult. ## What Should You Eat Before and During a Flight? When travelling across time zones, there is no special "jet lag diet" that everyone needs to follow. Instead, think about eating **lightly, regularly and comfortably**. ### Choose Smaller Meals When Possible Large meals immediately before or during travel may leave you feeling uncomfortable, particularly if you are already dealing with tiredness or changes to your normal routine. The CDC recommends smaller meals around travel because stomach problems can be one of the symptoms associated with jet lag. A lighter meal may be easier to manage than a very large, rich meal. Depending on what is available, reasonable choices might include: - Fruits and vegetables - Yogurt or another familiar protein-rich option - Oatmeal or whole-grain foods - Soup - A modest sandwich or wrap - Other familiar foods that you know agree with you The goal is not perfection. If you are travelling for many hours, choose foods that are familiar, satisfying and unlikely to upset your stomach. ### Do Not Feel That You Have to Eat Every Airline Meal Your normal meal schedule can become confusing when you are crossing time zones. If you are not hungry, you do not necessarily need to eat a large meal simply because food is being served. Once you are getting close to your destination, it can be useful to begin thinking in terms of the local schedule. After arrival, aim to eat meals closer to local mealtimes as your body adjusts. ## Drink Plenty of Water Hydration is one of the simplest jet lag tips to put into practice. Airplane cabins have low humidity, and not drinking enough fluids can contribute to dehydration. Dehydration may make some travel symptoms feel worse, adding to the overall feeling of fatigue. Water is a straightforward choice during a long flight. Rather than waiting until you feel very thirsty, drink regularly [throughout the journey](https://www.craigtravel.com/journeys). You can also get some fluid from foods and other drinks, but water is an easy option to keep on hand. A few practical habits can help: - Drink water regularly during the flight. - Consider carrying an empty reusable water bottle through security and filling it afterward, where permitted. - Drink water when you arrive rather than relying entirely on coffee or other caffeinated drinks. - Continue drinking regularly during your first few days at your destination. How much fluid you personally need can vary depending on factors such as your health, medications, activity level and the climate where you are travelling. If you have been advised by a healthcare professional to restrict fluids, follow that advice instead. [![](/sites/default/files/jetlag%20caffeine.png)](https://www.craigtravel.com/journeys) ## What About Coffee and Tea? Caffeine can be useful when you need to stay alert, but timing matters. The CDC notes that caffeine may help with daytime alertness but recommends avoiding it in the evening. Mayo Clinic similarly advises using caffeine carefully because it can make it harder to fall asleep. That means your morning coffee does not necessarily have to disappear just because you are travelling. Instead, think about **when** you are drinking it. If it is morning or early afternoon at your destination, a normal amount of caffeine may help you stay awake while your body adjusts. Later in the day, however, caffeine could make it harder to sleep when bedtime arrives. The same principle applies to tea, cola and other caffeinated beverages. If you are particularly sensitive to caffeine, you may want to be more cautious with the amount and timing. ## Limit Alcohol During the Journey A drink may seem appealing when you are settling into a long flight, but alcohol is not a good strategy for managing jet lag. Alcohol can disrupt sleep, and both the CDC and Mayo Clinic recommend avoiding or limiting alcohol when trying to reduce jet lag symptoms. This is particularly important if you are hoping to sleep on an overnight flight. Although alcohol can initially make you feel sleepy, it can interfere with the quality of your sleep later. For a more comfortable journey, water is generally the better choice. ## What Should You Eat After You Arrive? Once you reach your destination, try to move toward the **local schedule** rather than continuing to eat according to the time at home. For example, if you arrive around lunchtime at your destination, having a reasonably light lunch can help you begin settling into the new routine. If you arrive close to dinner, a normal meal at the local dinner time may make more sense. You do not need to force yourself to eat a large meal if you are not hungry. Jet lag can sometimes cause changes in appetite and digestive symptoms, so listen to your body and choose foods that feel comfortable. For the first day or two, familiar and straightforward foods can be a sensible choice if your stomach feels unsettled. ## Is There a Best Food for Jet Lag? Not really. You may see travel advice suggesting particular foods, supplements or elaborate eating schedules as a way to reset your body clock. There is not one specific food that can reliably eliminate jet lag. For most travellers, the more useful approach is to focus on the basics: **Eat moderately. Drink water regularly. Limit alcohol. Use caffeine carefully. Move toward local mealtimes.** These habits work alongside the other important parts of adjusting to a new time zone, particularly sleep and exposure to daylight. ## Do Not Forget About Sleep and Daylight Food and drink are only part of the picture. Your body clock responds strongly to light, so getting outside during the day can help your body adjust to the new local schedule. The appropriate timing of bright light can depend on whether you have travelled east or west and how many time zones you have crossed.It can also help to follow the local schedule as soon as practical. If you arrive during the day, try to stay awake until a reasonable local bedtime. If you absolutely need a nap, keeping it short can reduce the chance of making it harder to sleep that night. The CDC suggests short naps of about 15–20 minutes for daytime sleepiness. A gentle walk can also be a useful way to get some daylight and movement after a long flight. [![](/sites/default/files/jet%20lag%20sleep.png)](https://www.craigtravel.com/journeys) ## A Simple Jet Lag Routine If you are looking for an easy approach rather than a complicated schedule, keep these five ideas in mind: **Before your trip** - Get enough sleep and, if practical, gradually shift your sleep and meal times toward your destination's schedule. **During the flight** - Drink water regularly, choose smaller meals if that feels more comfortable, and limit alcohol. **With caffeine** - Use coffee or tea strategically for daytime alertness, but avoid having caffeine too late in the day. **After arrival** - Move toward local mealtimes and the local sleep schedule rather than continuing to follow your home time zone. **During the day** - Get outside and expose yourself to natural light at an appropriate time for your direction of travel. ### What If You Have Dietary Restrictions? Travel can make familiar eating routines more challenging, especially on long flights. If you have food allergies, dietary restrictions or foods to avoid, plan ahead and bring suitable snacks, subject to airline and destination rules. If a medical condition affects your diet or fluid intake, follow your healthcare professional’s advice rather than general travel recommendations. ## A Note About Medications and Sleep Aids Jet lag is usually temporary and improves as your body adjusts to the new time zone. Medicines and sleep aids are not something to add casually to your travel routine. If you take regular medication, particularly medication that must be taken at a specific time, speak with your healthcare professional or pharmacist before travelling across several time zones. Do not change medication timing based solely on general jet lag advice. If you are considering melatonin or another sleep aid, discuss it with a healthcare professional first. Supplements and medications can have side effects or interact with other medicines. ## When Should You Get Medical Advice? Jet lag normally improves as your body adjusts to the new time zone. However, if you travel frequently and experience significant or persistent problems with sleep, it may be worth discussing your symptoms with a healthcare professional. Mayo Clinic notes that frequent travellers troubled by jet lag may benefit from professional advice about prevention and treatment strategies. ## Frequently Asked Questions About Jet Lag #### What is the best drink for jet lag? Water is a simple choice for staying hydrated during and after a long flight. Limit alcohol, and use caffeinated drinks carefully because caffeine can interfere with sleep if consumed too late in the day. #### What should I eat when I have jet lag? There is no single food that cures jet lag. Smaller, familiar meals may be easier to manage than very large meals, particularly when travelling. Once you arrive, gradually shift toward normal meals at local mealtimes. #### Does drinking water help with jet lag? Staying hydrated can help prevent dehydration, which may add to the discomfort and fatigue associated with long-distance travel. Water is a practical choice during a flight and after arrival. #### Should I drink coffee when I have jet lag? You do not necessarily need to avoid caffeine completely. It may help with daytime alertness, but timing is important. Avoid caffeine later in the day if it interferes with your ability to sleep. #### Does alcohol make jet lag worse? It can. Alcohol can disrupt sleep, so limiting or avoiding it during long-haul travel may make it easier to establish a good sleep routine at your destination. #### How long does jet lag last? Jet lag is temporary and usually improves as your body adjusts to the new time zone. Recovery time varies, and symptoms can be more noticeable after travelling across more time zones. [![](/sites/default/files/happy%20tourists.jpg)](https://www.craigtravel.com/journeys) ## The Bottom Line Jet lag does not have to overshadow the beginning of a trip. Rather than looking for a miracle food or drink, focus on a few practical habits: **drink water regularly, eat sensible meals, limit alcohol, use caffeine thoughtfully and shift toward local mealtimes.** Combine those habits with adequate rest, appropriate daylight exposure and a gradual move to the local schedule. With a little planning, you can give your body a better chance to settle into its new time zone and start enjoying your trip. --- *This article provides general travel information, not individual medical advice.* [Print This](#)