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Jet Lag

 Most everyone has heard of Jet Lag. If you have taken a trip across time zones, you have experienced it too. Jet Lag occurs when your biological rhythms are disrupted due to rapid transitions across time zones. When traveling west, the normal cycles are lengthened and when traveling east, the normal cycles are shortened.

  • It generally takes 1 day per time zone traveled to acclimate.
  • Severity may be worse 2-3 days after flight.
  • It is easier to travel west than east.


  1. Upset stomach
  2. Irritability
  3. Insomnia
  4. Feeling tired
  5. Disorientation
  6. Loss of concentration
  7. Lack of drive

Altitude Sickness can occur because of decreased oxygen, low barometric pressure and dry air. This can result in dehydration, headache and shortness of breath.

 Avoiding Jet Lag

  1. Drink plenty of water.
  2. Avoid caffeine, carbonation and alcohol.
  3. Maintain regular mealtimes and eating habits
  4. Move about as much as possible on long flights/drives.
  5. Get plenty of sleep before, during and after your trip.
  6. Prior to leaving, adjust schedule to new time zone as soon as able (especially if there is not much time to acclimate upon arriving). 
  7. Adjust clocks & activities to new time zone immediately.
  8. On the arrival date, eat high carbohydrate/low protein dinner before bed.
  9. Follow that with a higher protein/lower carbohydrate breakfast.

 More about Jet Lag

Jet-Lag: Encyclopedia of Sports Medicine and Science