Table 3. Strategies to cope with jet lag.
Coping with jet lag

Adjust sleep habits to reflect the new time zone in the days before the flight.

If possible, arrive in the new time zone in advance of competition.


Extra fluid is required to compensate for on-board dry air and air conditioning, which could lead to dehydration. An additional15-20 ml per hour of extra fluid is required.

Alcoholic beverages cannot be recommended because of possible urine loss. Caffeine-based drinks should be consumed with caution because of their stimulant effects.


Moderate light exposure during daylight hours during the daytime can promote alertness and light visors and sleeping masks at night can help promote sleep.

If travelling westwards, exercise in the new environment could provide a phase delay.

If travelling eastwards avoid exercise in the morning for 2 - 3 days.

Excessive fluid consumption should be avoided in the evening to prevent unnecessary voiding at night,

Jet lag recommendations adapted from Reilly et al. (2008) and Reilly et al. (2009).