As the summer travel season peaks across Europe, millions of passengers will cross multiple time zones, from the beaches of the Algarve to the islands of Greece. Jet lag — that familiar fog of fatigue, disrupted sleep, and digestive discomfort — can turn a long-awaited holiday into a struggle. While it cannot be fully prevented, what you eat and drink before, during, and after a flight can significantly ease the symptoms.
Jet lag occurs when the body's internal clock, or circadian rhythm, remains synced to the departure time zone rather than adjusting to the destination. The result: daytime drowsiness, nighttime wakefulness, headaches, and gastrointestinal issues. The United Kingdom's National Health Service recommends drinking water, stretching regularly, and trying to sleep according to the destination's schedule while still in the air. Avoiding caffeine and alcohol is also advised, as both can worsen dehydration and disrupt sleep.
Adjust your meal schedule before you fly
Digestive problems such as bloating, constipation, or diarrhoea are common among travellers, according to Joanne Slavin, a nutrition expert at the University of Minnesota. In the days leading up to a trip, she suggests gradually shifting meal times to match those at the destination. Once there, eat when the locals eat. “Immediately go on your new schedule,” Slavin told the Associated Press.
A 2023 study found that doubling the size of breakfast and skipping dinner for the first three days after a time-zone shift could speed recovery from jet lag. Experts also recommend sticking to familiar, easily digestible foods for the first few days. “Smaller meals tend to be more easily tolerated for people, especially if you have a sensitive stomach or maybe are dealing with some of those GI discomforts,” said Tara Schmidt, a registered dietitian at the Mayo Clinic.
Later in the trip, travellers can gradually increase portion sizes, but should remain cautious with greasy or high-fat foods that may upset the stomach.
Skip the wine and use caffeine strategically
Alcohol is a major sleep disruptor, Schmidt warned. “As fun as it is sometimes when we travel, we really do endorse avoiding alcohol because alcohol is such a huge sleep disruptor.” Caffeine, too, should be used with care. Those who normally drink coffee or tea in the morning can continue the habit, but should avoid it late in the day to prevent sleeplessness. Both substances can also contribute to dehydration, which “can certainly worsen fatigue and those perceived jet lag symptoms,” Schmidt added.
Drinking water before, during, and after the flight helps combat the dry cabin air that accelerates fluid loss. For travellers looking to explore new destinations, rediscovering the element of surprise can also make the journey more rewarding.
Ease back into your normal routine
When the holiday winds down, the same principles apply: gradually return to your usual eating and sleeping schedule. The goal is to fully resume your home routine as soon as possible. For those planning shorter getaways, a recent surge in short breaks among Greek travellers shows how Europeans are adapting their travel habits to minimise disruption.
Ultimately, managing jet lag is about more than just sleep. Strategic nutrition and hydration can make the difference between a sluggish start and a smooth transition into a new time zone — whether you are heading to the sun-drenched coasts of Spain or the bustling streets of Berlin.
