Ensure your athletes stay fueled and hydrated during travel. Learn how to plan nutrition and hydration strategies to maintain energy levels and performance while on the move.
The Travel Challenge: Why Planning is Non-Negotiable
Travel presents unique physiological and logistical hurdles that directly threaten an athlete's readiness.
The Double Threat of Dehydration
Air travel, in particular, is extremely dehydrating due to low humidity in the cabin. Long drives or bus trips often lead athletes to limit fluid intake to avoid frequent stops.
Performance Impact: Dehydration, compounded by travel fatigue, reduces blood volume, lowers muscle efficiency, and dulls cognitive function—the opposite of what's needed for competition.
The Energy Availability Trap
When moving through airports or driving, convenience foods (fast food, chips, sugary drinks) are abundant, while nutrient-dense options are scarce and expensive.
The Result: Athletes often consume too many high-fat, low-nutrient calories, or too few overall calories, leading to Low Energy Availability (LEA) and sluggishness upon arrival.
Fueling Strategy 1: Smart Packing (The Carry-On Pantry)
Take control of your fuel source by packing non-perishable staples.
Portable Performance Carbohydrates
Carbs are essential for maintaining energy levels during travel and ensuring muscle glycogen stores are ready upon arrival.
Dry Staples: Whole-grain crackers, pretzels, dry cereal, oatmeal (instant packs or small bags), and granola bars (low-sugar options).
Fruit Power: Dried fruit (raisins, dates, apricots) or hardy, fresh fruit (apples, oranges, bananas).
Recovery Protein on the Go
Since finding quality protein sources can be the hardest part of travel, pack these protein-rich, shelf-stable options:
Powder: Single-serving packets or a scoop of protein powder in a sealed container (to mix with milk or water upon arrival).
Bars: Protein bars with at least 15g of protein.
Other Sources: Single-serving nuts/trail mix, beef jerky (low sodium), or peanut butter in a sealed plastic jar.
Fueling Strategy 2: Navigating Airports and Restaurants
When you have to buy food, apply your athletic ordering mindset to choose the best options available.
Airport and Rest Stop Survival
The Go-To Meal: Seek out locations selling made-to-order sandwiches, wraps, or salads. Opt for lean turkey or grilled chicken, skip the heavy cheese, and request vinaigrette dressing on the side.
Breakfast Wins: Oatmeal, whole-grain bagels, or hard-boiled eggs are often available at coffee shops or convenience stores.
Hydration Priority: Buy a large bottle of water immediately after passing through security and refill it often.
Upon Arrival: Restaurant and Hotel Meals
Plan the Recovery Plate: If arriving after a long travel day, prioritize a recovery meal that is high in carbohydrates and has a moderate amount of lean protein (e.g., plain grilled chicken with rice and steamed vegetables).
Hotel Hacks: Choose hotels that offer a complimentary breakfast (focus on eggs, yogurt, and oatmeal) or have an in-room microwave/fridge for storing personal snacks and quick meals.
The Hydration Protocol for Travel Days
Hydration requires constant, conscious effort, especially on long flights or drives.
Pre-Hydrate and Sip Consistently
Begin your day well-hydrated. During the trip, set a reminder to sip fluids every 15-20 minutes, even if you don't feel thirsty.
Total Daily Goal: Increase your usual fluid intake by at least 25% on travel days.
Electrolytes are Key
For travel days that are followed by immediate training or competition, consider adding electrolytes to your water.
Rationale: Electrolytes, particularly sodium, help your body retain the fluids you drink, ensuring you arrive fully hydrated and ready to perform.
Sources: Use electrolyte tablets, powdered sports drinks, or simply add a pinch of salt to your water bottle.
Conclusion: Travel Smart, Perform Strong
Travel introduces variability that can easily disrupt the fine balance of an athlete’s nutrition. By embracing a proactive approach—packing your own high-quality fuel and consciously prioritizing hydration—you turn a potential performance setback into a seamless transition. Prepare your nutrition plan as rigorously as your training plan, and ensure your body is ready to compete the moment you step off the plane or bus.