Do this before your flight: the routine changes that can reduce travel stress

Hydrating early, choosing the right seat and streamlining your pre-airport routine are among the top tips experts say can help travellers beat jet lag.

The seven-point checklist, compiled by Flight Centre Travel Group and Healthwise Global, is designed to protect the health and wellbeing of those who travel for work, during long flights.

But it can work for the average traveller, too.

"Early morning flights followed by full days of meetings can drain energy levels, while long-haul trips involve prolonged sitting and frequent in-flight meals, making it harder to maintain healthy routines," said FCM Travel (part of Flight Centre Travel Group) ANZ general manager Renos Rologas.

"This is especially true for our multinational clients who travel regularly across time zones, as well as our own staff operating in 95 countries."

Mr Rologas said travellers are encouraged to prepare the night before by packing early, organising documents and planning their route to the airport to reduce stress.

A healthy snack, a balanced breakfast such as Bircher muesli or an egg-white frittata, and an early night can also make a difference, he said.

Seat selection is another simple way to improve comfort. Booking an aisle seat allows passengers to stand, stretch and move around more easily during the flight.

Caffeine and alcohol should be limited, despite their popularity in airports and lounges.

"Both have a diuretic effect and, combined with low cabin humidity, can increase the risk of dehydration. Water remains the best option, with hydration tablets also recommended for long-haul flights," he said.

Maintaining balanced eating habits is equally important, particularly when faced with buffet breakfasts and restaurant meals.

"Foods high in processed sugar, including pastries, energy drinks and desserts, can cause energy spikes and crashes.

"Experts recommend prioritising lean protein, vegetables and wholegrains, while allowing occasional treats in moderation."

Staying active while travelling can also help the body adjust to new time zones.

Simple activities such as walking after check-in, using resistance bands in hotel rooms, or doing bodyweight exercises can help maintain fitness and circulation.

Eye masks, earplugs and limiting screen time before sleep can all improve rest and recovery.

Another essential priority is staying hydrated and drinking water, with eight cups a day recommended.

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This article was originally published on Explore on January 28, 2026.