Jet Lag for Athletes: Performance, Recovery, and Travel Strategy

Crossing time zones costs measurable performance for several days: slower reaction times, reduced peak power, worse decision-making. Effects are larger for eastward travel and track the number of time zones crossed.

Plan the week, not the day

Deload into the flight. Map each training slot against the new local clock and lighten sessions that fall in the body's circadian low point.

Pre-shift two to three days out

Shift bed and wake by an hour per day. Pair with bright morning light for eastward, late-afternoon light for westward.

On the plane and on arrival

Hydrate, skip alcohol, sleep during destination night. Train at the local competition hour from day one; keep day-one volume light.

Caffeine and melatonin

Caffeine in the morning, stopped 8 hours before bed. Low-dose melatonin (0.3–1 mg) at destination bedtime for 2–3 nights. Tested athletes should confirm products are batch certified.