Jet-Setting Dreams? Here’s How Elite Athletes Can Beat Jet-Lag

We remember the days of being on the global roster for Rugby. Jet-setting, time changes, constant movement, terrible sleep, strange food, and new environments… It’s hard to keep up when you’re taking on the world stage. With the Olympics finally wrapped, we thought we’d take a closer look at some techniques, tips, and tactics for jet-setting like an Olympic athlete.

“Your body is on a clock. It knows what it wants. You just have to work with it.” —Gabby Thomas

dryworld blog img (1200 x 1000 px).png__PID:8abbed62-4316-4d95-802b-0a595421d5f4

Let’s take a look at how to stick to the grind and come out on top, even across the world.

Beating Jet Lag

We all know sleep is critical to being a regular human, never mind an elite athlete. That’s where jet lag can throw a wrench into even the most dialed-in of training routines. When recovery is just as important as training, nipping bad sleep in the bud as soon as possible is crucial. Here’s what can help:

1. Time Zone Preparation aka. “Sleep Shifting”

About a week out, athletes start adjusting their sleep schedule to match the time zone they’ll be competing in. Depending on where you’re headed, start moving your meals and bedtime forward or backward to match.

According to Geoff Burns, a U.S. Olympic and Paralympic sports psychologist, your body can adjust about an hour a day.

2. Hydration Is Crucial

Another crucial pat of every day life, staying hydrated when you travel is also super important to help beat jet lag. Avoid alcohol and caffeine as well—they can dehydrate you and disrupt your sleep. For a refresher, here’s our Law of Staying Hydrated.

3. Wear Blue-Light Glasses

The same sports psychologist above also suggests investing in blue light blocking glasses. Blue light (from our phone screens, bright LED lights, etc.) can block your body’s ability to release melatonin (to help you sleep) and contribute to keeping you awake. He says it’s the best tool for travel an athlete can have.

Maintaining Your Training

When it comes to seeing results, consistency is key. We all know that. So, how do athletes stay consistent and disciplined while on the road? Here are a few suggestions:

1. Hit the Hotel Gym

This can be fun because it might also force you to get creative depending on what equipment is on hand. Creativity can help you maintain motivation to still get a good pump despite limitations.

2. Train Outside

Going somewhere sunny? Take your training outside. We have a few great exercises here. The great thing about training outdoors is that the fresh air and sunshine can also help you acclimate to your new environment and climate, can help beat jet lag, and, better yet, allow you to soak in your new location and explore.

3. Focus On Flexibility

Long travel days suck. Period. They are so rough on the body, even though you’re just sitting around. A lot of athletes ensure they’re doing plenty of stretching during and throughout travel. Stretch, bring a foam roller, do yoga… Whatever it takes to keep you limber and avoid injury.

dryworld blog img (1200 x 1000 px) (3).png__PID:6243168d-95c0-4b0a-9954-21d5f4c02d61

Adapting To New Environments

A lot of athletic competitions like to really pack in the pain and take place in some crazy arenas. Think: Deserts, mountains, and more. As an elite athlete, you may have to compete anywhere. Here’s how to take on each stadium as best as possible.

1. Acclimatization

As much as possible, athletes try to give themselves time to adjust to their new environment. If you’re going to a high altitude, you may want to go a week or two in advance to adapt to thinner air. For desert climates, many athletes try to mimic the heat and train in dry conditions to get ready. Unfortunately, like when the Stanley Cup finals are underway, athletes won’t have time to adjust. In those cases, pure capability and perseverance carry them through.

2. Gear Up For Success

Sometimes you can cheap out on the bike you ride or the shammy you wear. Othertimes, your gear can make or break your performance—when it comes to extreme environments, that’s usually the case.

3. Mental Toughness

We always talk about how achieving peak performance is as mental as it is physical. Training and adjusting to new environments really drives that home. Many Olympians use mental condition to help them prepare for whatever unique stadium Mother Nature throws their way.

dryworld blog img (1200 x 1000 px) (2).png__PID:668f8abb-ed62-4316-8d95-c02b0a595421

Fueling The Machine

You’re all heard the nightmare stories from athletes competing in new places and dive into a unique cuisine the night before the race… It’s one of our top tips for eating for a triathlon—do not experiment the day before you compete!

However, when you’re traveling, that can be hard—especially when the Olympics take place in some incredible locations. Here’s what we suggest.

1. Pack Your Own Snacks

When in doubt, at least you’ll always have something tried, true, and loved to get you through. You can also pack things you know you’ll need like hydration tabs.

2. Eat Local Strategically

Don’t be afraid to indulge in the local foods, but do so strategically. A lot of traveling athletes will look for dishes that match their dietary needs, especially for competition. High protein, healthy fats, complex carbs, and whole foods. They also will priortize food safety, such as well-cooked meats and boiled water.

3. Consistent Meal Timing

There’s that word again, consistency. It’s important to stick to your meal training no matter where you are. That’s why slowly adjusting your schedule before you depart can be helpful. You need to keep your metabolism steady and your energy levels high.

“Staying hydrated is super important when traveling, otherwise I can feel really rundown.” —James Harden