How Electrolytes Help You Beat Jet Lag and Travel Better
Long flights across time zones can leave you flat. With a smart hydration plan that includes quality electrolytes, you can arrive ready to go instead of feeling wiped out.
Why flying dehydrates you and worsens jet lag
Cabin air is very dry, pressurisation increases fluid loss, and long periods of sitting plus caffeine or alcohol can deplete electrolytes. Land even slightly dehydrated and jet lag symptoms like fatigue, brain fog and poor sleep tend to hit harder.
How electrolytes help you feel human again
- Sodium supports fluid retention and helps your body actually use the water you drink.
- Potassium balances fluid inside cells and can help reduce that puffy, bloated feeling.
- Magnesium supports muscle relaxation, energy production and sleep quality when adjusting to a new time zone.
Water alone can fall short. Adding electrolytes improves absorption and helps restore the balance your body needs to reset faster after a long haul.
Travel hydration protocol - arrive ready
Pre-flight (24 hours before)
- Hydrate with water plus an electrolyte mix to top up mineral stores.
- Go easy on alcohol and heavy caffeine the day before departure.
- If you have a night flight, aim for solid sleep beforehand.
During the flight
- Sip ~250 mL of water each hour, adjusting for your needs.
- Include an electrolyte serve every 8 hours on long sectors.
- Stand and move regularly to support circulation.
- Keep meals light and avoid overdoing alcohol or coffee.
On arrival
- Have water plus electrolytes soon after landing.
- Get daylight exposure and aim for a normal local bedtime.
- Continue electrolyte hydration the next morning to stabilise.
Best electrolyte options for travel - available at LYTES Australia
Re-Lyte Electrolytes
Balanced, sugar free and great for daily travel hydration. Multiple flavours and unflavoured options.
LMNT Electrolytes
Higher sodium formula for serious rehydration, hot climates or low-carb travellers. Zero sugar.
Sodii Unflavoured Sachets
Potent, convenient travel sachets - perfect for carry-on and quick mixing in any bottle of water.
Not sure which formula suits you? Compare options on our Electrolyte Comparison page or browse the full Electrolyte Supplements collection.
FAQs
Is drinking more water enough?
Plain water helps, but without replenishing electrolytes your body may not retain fluid effectively after long flights. Adding electrolytes improves absorption and recovery.
When should I take electrolytes on an overnight flight?
Have one serve 1–2 hours before boarding, sip another during the flight (about every 4-8 hours on long haul), and take one on arrival.
Is sodium safe?
Flying and very dry cabin air increase fluid and sodium loss. A sodium-forward electrolyte taken as directed can help you hold water and feel better when you land.