You’ve either just enjoyed a holiday of a lifetime or about to begin your journey to sun, sea and sand and the only things left to contend with are airport queues, a long haul flight and avoiding jet lag. Flying through different time zones can have an unwanted effect on sleeping and eating patterns, so planning ahead is key to staying fresh and energised.

Depending on the time of your flight, always aim to stay hydrated before you fly. If you have been in a hot country or on an active break, you may be more dehydrated than normal, so aim for at least 2 litres of water across the course of the day. Flying is notorious for causing dry skin and dehydration so purchase more water at the airport so you can sip away during your flight, and avoid alcohol and caffeinated drinks at all costs.

During your flight, begin to think about the time of day it will be when you arrive at your destination. This is important so you can begin planning your next meal to fit in line with the countries time zone. Eating foods that will provide you with a sustained level of energy are ideal to help avoid jet lag. Meals with a combination of wholegrain carbohydrate and lean protein work perfectly. Have you tried prawn paella or mixed bean chilli with brown rice? Make the most of experiencing the local cuisine and seek out the healthy options to keep you nourished and body confident during your well deserved break.

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Natalie Coghlan RNutr