Tips for Overseas Travel

In-flight meals are not always ‘athlete friendly’. Take a supply of suitable snack foods to top up the meals provided, especially if you have high energy needs.
The vegetarian meal choice on most airlines is usually rice or pasta based so is a good alternative if you are expected to train or compete shortly after arrival.

Long hours of travel can upset your digestive system. To minimise a sluggish bowel (constipation), drink plenty of fluids and eat fibre-rich foods (e.g. fruit, vegetables and wholegrains)
It is very important to keep up your fluids, drink mainly water or unflavoured mineral or soda water, with occasional fruit juice if you have higher energy needs.
Pack your own drink bottle and don’t be afraid to ask for extra water on the plane. If you are expecting long delays in the airport after the flight, be sure to
Think about the timing of any caffeinated drinks (e.g. cola, coffee, tea) as this can affect your sleep, especially if sleep is already affected as you adjust to different time zones. Alternatively, sometimes you might use these drinks strategically to keep you away in order to adjust to time zones too.

When travelling overseas aim to;

Adjust your body clock to your destination time in the two or three days before departure or as soon as you get on the plane can help. On arrival, eat and sleep according to the local time (rather than the time your body thinks it is) and spend time in the day light when possible.