It’s so easy for healthy habits and active routines to fall by the wayside as soon as you board a plane — but it doesn’t have to be that way. Here are some expert tips on how to stay hydrated, get enough exercise and score a good night’s sleep no matter where you’re headed.
What is the latest advice for beating jet lag?
New research from the University of Sydney’s Charles Perkins Centre and Australian airline Qantas reveals that your inflight habits can play a big role in alleviating jet lag symptoms upon arrival. Researchers traveled on three 20-hour flights from New York and London to Sydney, monitoring volunteer customers equipped with wearable tech devices as they followed specially designed menu, lighting, sleep and movement routines.
Preliminary findings show that passengers had less severe jet lag and performed better cognitively two days after the long-haul flights when the cabin lighting and meal times were tailored to the time zone of their final destination; they consumed food and drink designed to aid sleep (chicken, milk-based desserts and herbal tea) as well as to stay awake (chocolate and caffeine); and they participated in simple stretch and movement activities onboard.
Photo courtesy of Monos
How can you stay hydrated on the go?
Drinking smaller quantities of water every 15 to 20 minutes instead of chugging lots at once is key for staying hydrated, says Khaoula Louati, clinical nurse manager at Summit Health in Toronto and Montreal. This prevents the kidneys from being overloaded and helps your body retain more water. When it’s hot out, adding electrolytes (try dissolvable tablets like Hydralyte or Nuun) to your water can help replenish fluids and minerals lost when you perspire. Finally, carry a self-cleaning UV water bottle, which eliminates up to 99.99 percent of viruses and bacteria in water, to ensure you always have the freshest H2O at hand.
Photo courtesy of Boarding Glasses
Help — motion sickness is ruining every travel scenario!
You won’t win style points, but French-made Boarding Glasses can be useful in beating motion sickness in any travel setting, whether you’re on the water, on the road or in the air. The four-lens glasses contain a blue liquid that creates an artificial horizon in your field of vision — and they’ve been shown to reduce motion sickness in 94 percent of cases. “These glasses change your perception to make it seem like you’re not imbalanced,” says Louati. Simply pop them on — either on their own, or on top of a prescription pair — when symptoms strike, and you’ll start feeling better in minutes.
Motion Sickness Glasses, US$79
boardingglasses.com
Photo courtesy of lululmon
What happens if you’re terrible at applying sunscreen — is there an alternative?
Instead of stocking up on SPF 30 and higher lotions, sticks and sprays, which require diligent reapplication, try UPF 30 and above clothing and hats. UPF (ultraviolet protection factor) measures how much ultraviolet radiation a fabric allows to reach your skin, and trumps SPF because it covers both UVB and UVA (SPF only measures UVB). UPF 50+ is the gold standard, blocking 98 percent of the sun’s rays, but UPF 30 to 49 offers very good protection, according to the Skin Cancer Foundation. And, of course, continue to use a broad-spectrum sunscreen with SPF 30+ on your face and any other exposed skin.
UV Protection Wide Brim Hat (UPF 40+), US$58
lululemon.com
Photo courtesy Liubov Levytska / Adobe Stock
What’s the best way to get a good night’s sleep away from home?
Beyond avoiding activities that exert a lot of energy four hours before you go to sleep, as well as any foods or drinks with caffeine eight hours before (best to skip the after-dinner espresso martini), aim to mimic your athome sleep routine as much as possible. That means sticking to your usual bedtime, packing your go-to PJs and using the same skincare products. And, while hotel AC can be finicky, try to control your room temperature: “You want it between 21 and 22 degrees Celsius,” Louati says. “When we go to sleep, our core body temperature increases and, as it goes higher, our sleep is less efficient.” If you’re still having trouble, a white-noise app like BetterSleep can drown out unfamiliar sounds and a travel-size roll-on of lavender essential oil — a proven natural sleep aid — might help you doze off.
Photo courtesy Oura Ring (Fitness)
How can you stay active when there’s no fitness center in sight?
It’s surprisingly simple: Just get your steps in. (And you don’t need to come close to 10,000.) A new study published in the European Journal of Preventive Cardiology found that even a small number of daily steps has outsized health benefits. Researchers analyzed 17 studies, looking at how many steps people took over a week, and concluded that walking just under 4,000 per day (that’s about a 30- to 45-minute walk) reduced the risk of mortality from any cause. Pop on your Oura Ring or other wearable tracker and head out to explore your destination on foot.
Oura Ring, from US$299
ouraring.com
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