How to Beat Jet Lag and Stay Healthy

As many people around the world are getting back to school and business is picking back up, the marine industry is also gearing up for its busiest time of the year: boat show season!

While this means catching up with old friends and seeing the latest marine industry offerings, it also means an intense schedule: back-to-back travel, living out of a suitcase, and balancing late-night networking with early-morning dockwalks. If you’re not careful, your health can suffer.

Whether you are traveling across the Atlantic for the Monaco Yacht Show, heading west for the Fort Lauderdale International Boat Show, managing a global charter itinerary, or flying internationally for business, keeping your energy high and your immune system intact requires a clear game plan.

While I am not a medical professional, I travel a lot! Here are the strategies that work for me, along with some input from the true experts.

1. Get There Early

One of the best habits I have built over years of traveling to boat shows or for work is giving myself a cushion before the action begins. I get to my destination city at least a day early rather than landing right before my first meeting.

That extra buffer gives your mind and body time to decompress and adapt to the area without the added pressure of an impending schedule. Use that quiet time to scout out the basics:

• Map out your transportation or walking route to the marina.
• Find a great local spot for your morning coffee.
• Locate the nearest pharmacy or supermarket for essentials.

Nothing is worse than waking up on the morning of a show and realizing you forgot something essential. With that in mind, unpacking the day before ensures you have time to fix any packing mistakes and figure out what your first official day will look like.

2. Shift Your Mindset Before You Travel

The battle against jet lag begins before you step onto the aircraft. One of the most effective strategies I use during heavy travel seasons is to start shifting my internal clock a few days prior to departure.

If I am heading west across time zones, I gradually push my bedtime back by an hour each night for two or three nights (opens in a new tab) leading up to the trip. When going east, I try to go to bed earlier.

Another way to get a good night’s sleep is by taking notes or keeping a journal of sorts. For me, taking notes at the end of the day helps clear my mind and keeps me from losing important information and ideas in the hustle of the next day.

3. Use Light Exposure as Your Main Reset Button

Your body relies on sunlight to regulate its circadian rhythm. When you cross multiple time zones, bright natural light is one of the most powerful tools you have to reset your internal clock.

When I’m in a new time zone, I make it a point to get outdoors into natural sunlight as much as possible and as early in the morning as possible, even if it is just for a 20-minute walk along the docks.

According to the Mayo Clinic (opens in a new tab):

I try to walk as soon as I arrive in a new spot rather than sinking into the hotel bed, even if I’m exhausted.

4. Master the Post-Show Power Nap

There is almost always a short window of downtime between the end of my day on the docks and the start of the evening events. After standing on marina walkways or holding back-to-back meetings in the heat, taking advantage of this quiet pocket between 5:00 PM and 7:00 PM for a power nap is essential for me to recharge before a late night out.

I have learned—from research and experience—that the key to a successful power nap is keeping it between 20 and 30 minutes. Studies highlighted by the National Sleep Foundation (opens in a new tab) and Sleep Foundation (opens in a new tab), including well-known research involving NASA pilots, indicate that a 26-minute nap can improve alertness by 54% and performance by 34% without disrupting nighttime sleep.

If you sleep longer than 30 minutes, you risk waking up with sleep inertia—that heavy, groggy feeling that can take time to shake off.

5. Master the Networking Paradox: Hydration vs. Late Nights

Boat show season is notorious for long evening events. Connecting with peers over drinks and dinners is a crucial part of our work, but alcohol and a grueling schedule in the heat are a double hit for dehydration. Dehydration can amplify the physical symptoms of jet lag, contributing to headaches, brain fog, and reduced energy.

My personal rule on the road is simple: match every glass of wine at a networking event with a full glass of water. I try to keep a bottle of water in my hand all day. On long-haul flights, I avoid alcohol altogether and focus on drinking water consistently throughout the flight.

As noted in clinical guidance from the Mayo Clinic (opens in a new tab), proper hydration helps counter dry cabin air and may reduce symptoms that compound jet lag, helping you stay resilient in crowded marina pavilions and international airports.

The Recovery Protocol: What We Do Post-Show

Once the show wraps up and the docks quiet down, our bodies need dedicated recovery time. Traveling for business or leisure involves a steady stream of stimulation, and returning directly to a heavy workload without a buffer is a fast track to burnout.

I always recommend building in a brief recovery period. If it’s possible, stay an extra day to walk around town and take in some sights. Book an exercise class at a local gym or a yoga session. Enjoy a healthy meal and wind down slowly as you adjust to your next time zone.

According to travel and sleep guidance from the Sleep Foundation (opens in a new tab), giving your body structured time to recalibrate after heavy travel can help prevent prolonged exhaustion. Prioritizing rest at the tail end of a major trip helps us return to our home bases recharged rather than running on empty.

Living out of a suitcase (opens in a new tab) does not have to mean sacrificing your health or performance. By planning your light exposure, staying committed to hydration, and giving yourself room to adjust, we can all navigate even the most demanding travel schedules with greater confidence.