Emirates Exec, known for its luxurious and top-tier travel services, offers expert advice on two crucial aspects of travel: combating jet lag and packing efficiently. In this guide, we delve into their pro tips to help you travel with sophistication, stay refreshed, and make the most of your journeys.

Stay Hydrated Before, During, and After Your Flight

Staying hydrated is a fundamental aspect of combating jet lag.

 Before your flight:

• Increase your water intake in the days leading up to your flight. This will help to hydrate your body and prepare it for the changes in air pressure and humidity that occur during flight.

During your flight:

• Drink water regularly to prevent dehydration. The cabin air on aeroplanes is very dry, which can lead to dehydration. Aim to drink at least 8 ounces of water per hour during your flight.
• Avoid excessive alcohol and caffeine, as these can also dehydrate you.

After landing at your destination:

• Continue to prioritise hydration to help your body adjust to the new time zone.
• Drink water or herbal teas throughout the day.
• Avoid excessive alcohol and caffeine.

Here is a more detailed explanation of why staying hydrated is important for combating jet lag:

• Dehydration can worsen the symptoms of jet lag. When you are dehydrated, your body is more likely to experience fatigue, headache, and difficulty concentrating. These are all common symptoms of jet lag.

• Staying hydrated helps to regulate your body's sleep-wake cycle. When you are dehydrated, your body has a harder time producing melatonin, a hormone that helps to regulate sleep. This can lead to disrupted sleep patterns, which can make jet lag worse.

• Staying hydrated helps to improve your overall well-being. When you are dehydrated, your body is more stressed. This can lead to a variety of health problems, including headaches, muscle cramps, and digestive problems. Staying hydrated can help to reduce stress and improve your overall well-being.

Reset Your Inner Clock to the Destination Time Zone

Your inner clock, also known as your circadian rhythm, is a natural 24-hour cycle that regulates your sleep-wake cycle, body temperature, and other bodily functions. When you travel across multiple time zones, your inner clock can become desynchronized with the local time zone, leading to jet lag symptoms such as fatigue, headache, and difficulty sleeping.

There are a few things you can do to reset your inner clock to the destination time zone and minimise jet lag:

Before your trip:

• Gradually adjust your sleep and meal times to match those of your destination's time zone. Start by shifting your bedtime and wake-up time by 30-60 minutes each day, several days before your trip.
• Avoid caffeine and alcohol in the evening, as these can interfere with sleep.
• Get exposure to bright light during the day, as this helps to regulate your circadian rhythm.

During your flight:

• Adjust your watch and phone to the destination's time zone as soon as you board the plane.
• Try to sleep and eat at the times that would be normal for you at your destination.
• Avoid caffeine and alcohol on the flight.
• Drink plenty of water to stay hydrated.

After you arrive:

• Get exposure to bright light during the day, especially in the morning.
• Avoid caffeine and alcohol in the evening.
• Try to go to bed and wake up at the times that are normal for the local time zone.

Say No to Alcohol Before and During Your Flight

Alcohol is a dehydrating substance, and it can also disrupt sleep patterns. This is why it is important to avoid alcohol before and during a flight, especially if you are concerned about jet lag.

Here are some specific reasons why you should avoid alcohol before and during a flight:

• Dehydration: Alcohol is a diuretic, which means that it causes your body to lose fluids. When you are dehydrated, you are more likely to experience symptoms such as fatigue, headache, and difficulty concentrating. These are all common symptoms of jet lag.

• Sleep disruption: Alcohol can interfere with sleep patterns. It can make it more difficult to fall asleep and stay asleep. This can lead to fatigue and other jet lag symptoms.

• Exacerbation of jet lag symptoms: Alcohol can worsen the symptoms of jet lag. This is because alcohol can disrupt your circadian rhythm, which is your body's natural sleep-wake cycle.

Stretch and Move Around Frequently While In Flight

Sitting for long periods of time, such as during a flight, can cause a number of physical problems, including:

• Muscle stiffness and soreness: Sitting in one position for a long time can cause your muscles to tighten up and become sore.

• Reduced circulation: Sitting still can reduce blood flow to your legs and feet. This can lead to swelling and discomfort.

• Deep vein thrombosis (DVT): DVT is a blood clot that forms in a deep vein, usually in the leg. DVT can be dangerous if it breaks off and travels to the lungs.

Stretching and moving around frequently can help to prevent all of these problems.

How to stretch and move around on a flight

There are a number of simple stretches and movements that you can do on a flight, even if you are seated. Here are a few examples:

• Ankle circles: Roll your ankles in a clockwise direction for 10 seconds, and then roll them in the opposite direction for 10 seconds.
• Knee lifts: Lift one knee up to your chest and hold it there for 5 seconds. Then, repeat with the other leg.
• Neck rolls: Slowly roll your head from side to side, and then from front to back.
• Shoulder rolls: Roll your shoulders forward and backward in a circular motion.

Pack Layers to Adjust to Changing Climates

Packing layers is a smart strategy for travellers, as it allows you to be prepared for a variety of weather conditions without overloading your luggage.

Why pack layers?

• Flexibility: Layering allows you to adjust your clothing as needed to stay comfortable in different temperatures.

• Efficiency: By packing versatile pieces that can be mixed and matched, you can pack less clothes without sacrificing comfort or style.

• Adaptability: Layering allows you to adapt to different weather conditions without having to change your entire outfit.

How to pack layers

When packing layers, consider the following:

• Climate: What is the climate of your destination? What kind of weather can you expect?
• Activities: What activities will you be doing while travelling? Will you be hiking, skiing, or swimming?
• Personal preferences: Do you prefer to dress in layers or wear all-in-one pieces?

Types of layers

Here are the three main types of layers:

• Base layer: The base layer is the layer that sits closest to your skin. It should be made of a moisture-wicking material, such as merino wool or synthetic fabrics, to keep you dry and comfortable.

• Insulating layer: The insulating layer adds warmth and helps to trap your body heat. Common insulating materials include fleece, down, and synthetic fibres.

• Outer layer: The outer layer protects you from the elements, such as rain, wind, and snow. Common outer layer materials include Gore-Tex, nylon, and polyester.

FAQS

What is jet lag, and why does it occur?

Jet lag is a temporary sleep disorder that occurs when your body's internal clock (circadian rhythm) is out of sync with the time zone you are in. It often happens when you rapidly cross multiple time zones during long flights.

What are the common symptoms of jet lag?

Common symptoms of jet lag include fatigue, insomnia, irritability, difficulty concentrating, and digestive problems.

How can I prevent or minimise jet lag?

Some strategies to prevent or minimise jet lag include adjusting your sleep schedule before your trip, staying hydrated, avoiding excessive alcohol and caffeine, and getting some exposure to natural light in the destination time zone.

Should I take medications or supplements to combat jet lag?

Consult with a healthcare professional before using any medications or supplements for jet lag. Melatonin supplements may be considered, but their effectiveness varies from person to person.

How long does it typically take to recover from jet lag?

The time it takes to fully recover from jet lag varies from person to person and depends on factors like the number of time zones crossed and individual adaptability. It can take several days to adjust completely.

How can I pack efficiently for a trip?

Efficient packing involves making a packing list, choosing versatile clothing, rolling or folding clothes to save space, and using packing cubes or organisers to keep items neat and accessible.

What are essential items to pack for a trip?

Essential items include clothing appropriate for the destination's climate, toiletries, travel documents, electronics, chargers, and any necessary medications.

What are some packing tips for minimising wrinkles in clothing?

Use packing cubes or garment bags, roll clothing instead of folding, and consider using wrinkle-reducing sprays or packing with tissue paper.