“I’m flying in from the West Coast before the Boston marathon. I’m worried about the three-hour time difference. Any suggestions for reducing the effects of jet lag for the race?”
When traveling to a different time zone for a big race, it’s always a good idea to get there a couple days before to adjust to the time difference. Some experts say to allow one day for every hour of time difference. Here are some other suggestions for reducing jet leg before a race:
Get proper sleep before you leave.
Get plenty of sleep, and avoid sleep deprivation before your trip. (This is always good advice before a big race, regardless!) Try to gradually shift your sleep schedule (30 to 60 minutes per day) toward that of your destination for a few days prior to departure.
Stay hydrated.
Hydration is key in combating the exhaustion and discomfort that often accompany long journeys across time zones. When you’re up in the air, your body can easily become dehydrated due to the low humidity levels in the cabin. This can exacerbate the symptoms of jet lag and leave you feeling even more fatigued and irritable upon landing.
To stay properly hydrated throughout your flight, make sure to drink plenty of water. Aim to drink at least eight ounces of water for every hour you’re in the air. You’ll know you’re well-hydrated if your urine is light yellow, like lemonade.
It’s a good idea to bring your own refillable water bottle so you can easily have access to water whenever you need it. Flight attendants are usually happy to refill your bottle for you.
Avoid alcohol and caffeine.
By staying hydrated and avoiding excessive alcohol and caffeine, you’ll be giving your body the best chance to adjust to the new time zone and reduce jet lag. Instead, opt for herbal tea or water infused with lemon or cucumber to keep yourself hydrated without the negative effects of alcohol and caffeine.
Get comfy on the plane.
If you need to sleep on the plane, use earplugs to reduce noise exposure. Wear cozy socks and take off your shoes. Bring a comfortable pillow and blanket. But try not to use sleeping pills or alcohol to induce sleep.
Move around on the plane.
During the flight, stretch, perform mild isometric exercises, and walk (at least every hour) in order to minimize muscle stiffness and the risk for thrombosis associated with prolonged inactivity. Staying hydrated should help ensure that you move periodically, as you’ll probably have to get up to use the bathroom.
Watch what you eat.
Upon arrival, avoid heavy or exotic/spicy meals (which is good pre-marathon advice whether you’re flying or not), since GI distress is one of the most common symptoms of jet lag. Additionally, try to limit your intake of salty foods, as they can also contribute to dehydration.
Use light and darkness to your advantage.
When you arrive at your race destination, try to spend as much time as possible in natural sunlight during the day. Sunlight exposure can help suppress the release of melatonin, a hormone that regulates sleep, and signal to your body that it’s time to be awake. Take a walk outside, sit by a window, or simply find a sunny spot to relax in. Not only will this help you adjust to the new time zone, but it will also boost your mood and energy levels.
In contrast, when it’s nighttime at your destination, aim to create a dark and conducive sleep environment. Dim the lights in your accommodation, close the curtains or blinds, and minimize exposure to artificial light sources such as smartphones, tablets, and laptops. Artificial light can interfere with melatonin production, making it harder for you to fall asleep and stay asleep. Consider using a sleep mask or investing in blackout curtains to block out any unwanted light.
Go for a short walk or easy run.
Once at your destination, you may want to take a short walk or go for a very easy run to reduce muscle stiffness. Use a foam roller or other massage tool to roll out any tight spots.
Also see:
- Tips for Running at Altitude
- Marathon Tapering Tips
- What to Do the Week Before a Marathon
- Marathon Running Quotes
