Get Rid of Jet Lag: The Key to Combatting Fatigue with Proper Water Intake


Water Intake for Combating Jet Lag

Jet lag is the bane of every traveler’s existence. It can leave you feeling fatigued, disoriented, and overall just not yourself. While avoiding jet lag completely may seem like an impossible feat, there are ways to minimize its effects. One of the most effective and easiest ways is through proper water intake. In this article, we will delve into the importance of water intake for combating jet lag and how you can make it a part of your pre-flight routine.

What is Jet Lag?

Jet lag is a temporary sleep disorder that occurs when there is a mismatch between our body’s internal clock and the time in our new location. This is most commonly experienced when we travel across multiple time zones. In simple terms, our body is still operating on the previous time zone, leading to feelings of disorientation, fatigue, and other unpleasant symptoms.

The Link Between Water Intake and Jet Lag

Most people are aware of the importance of water for hydration and overall health. However, when it comes to combating jet lag, water intake plays a crucial role. Dehydration can significantly worsen the symptoms of jet lag and make it difficult for your body to adjust to the new time zone.

When we are dehydrated, our body’s production of melatonin, the hormone responsible for regulating our sleep-wake cycle, is affected. This can lead to increased tiredness, difficulty falling asleep, and disrupted sleep patterns. Additionally, dehydration can cause headaches, irritability, and overall fatigue, which can exacerbate the symptoms of jet lag.

Pre-flight Water Intake Guidelines

To combat jet lag, it is essential to start hydrating well before your flight. The average person should drink at least eight glasses of water per day. However, when it comes to long flights, it is recommended to increase your water intake. Aim to drink at least 16 ounces of water for every hour you are in the air.

It is also crucial to avoid alcohol and caffeine, which can dehydrate the body. Instead, opt for water or herbal tea to keep your body hydrated during the flight. Additionally, try to avoid sugary drinks and opt for water instead. A good rule of thumb is to drink a glass of water for every other beverage you consume, to maintain proper hydration levels.

Staying Hydrated During the Flight

Long flights can be dehydrating due to the dry air in the cabin. Therefore, it is crucial to continue hydrating during the flight. Bring a refillable water bottle with you and refill it at the water fountain after going through security. This way, you can have water readily available throughout your flight.

If you are a fan of in-flight juices or sodas, remember to drink a glass of water with it to counteract the dehydrating effects. Additionally, make sure to avoid alcohol, as it can make you feel even more tired and dehydrated.

Post-flight Hydration

Once you have reached your destination, it is vital to continue hydrating. After a long flight, our bodies are tired and dehydrated, making it even more difficult to combat jet lag. Drinking plenty of water upon arrival will help rehydrate your body and assist with adjusting to the new time zone.

It is also crucial to avoid excessive caffeine and alcohol, which can disrupt your sleep patterns and worsen jet lag symptoms. Instead, continue drinking water and herbal teas to help your body adjust to the new time zone.

Other Tips for Combating Jet Lag

In addition to proper water intake, there are a few other things you can do to minimize the effects of jet lag. Here are a few tips:

1. Develop a sleep routine:

Try to align your sleep schedule with the time zone of your destination a few days before your trip. This will help your body adjust more easily once you reach your destination.

2. Take breaks during the flight:

Stretching your legs and getting up to walk around can help stimulate blood flow and reduce the risk of developing deep vein thrombosis.

3. Avoid napping upon arrival:

While it may be tempting to take a nap upon arrival, try to keep yourself busy and resist the urge. This will help your body adjust to the new time zone and avoid disrupting your sleep schedule.

By following these tips and maintaining proper water intake, you can combat jet lag and enjoy your travels without feeling exhausted and disoriented.


In conclusion, water intake is crucial for combating jet lag. Dehydration can worsen the symptoms of jet lag and make it more challenging for your body to adjust to the new time zone. Therefore, it is essential to drink plenty of water before, during, and after your flight. Additionally, remember to avoid alcohol and caffeine, and develop a sleep routine to make the transition to a new time zone easier. With these simple tips, you can say goodbye to jet lag and fully enjoy your travels.

Disclaimer: The information in this article is intended for educational purposes only and should not be treated as medical advice. Please consult with a healthcare professional before implementing any changes to your water intake or sleep routine.

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