11 Jet Lag Prevention Tips That Actually Work

4. Hydration plan: warm water before and hourly fluids during flight

Dehydration makes fatigue feel worse and can amplify headaches and digestive upset on long trips. A simple hydration routine helps more than ad-hoc sipping. Drink three glasses of warm water before you board, then aim for at least one glass of water or herbal ginger tea every hour during the flight. Warm liquids may be gentler on digestion and can feel comforting if cabin air is dry. Avoid alcohol and reduce strong caffeinated drinks in the last several hours of your flight because both interfere with restorative sleep. If you need caffeine for alertness, plan it earlier in the flight and switch to water later so it doesn't disrupt sleep. Keep a refillable bottle and ask flight attendants to top it up when needed. Flight crew advice often includes electrolytes for very long sectors, but plain water works for most travelers. For a touch of familiar home practice, ginger candy or a small cup of ginger tea helps settle the stomach while supporting hydration. Sticking to a hydration plan reduces the fog and dehydration symptoms that people commonly mistake for jet lag.