When flying to a race, most athletes focus on getting their gear there—but overlook a major factor that can impact performance: what happens to your body during travel.

Plasma Volume Drops During Flights

Research shows that just 1 hour of air travel can reduce plasma volume by up to 5%. On a 4–6 hour flight, this loss may be 10–15% if you don’t take countermeasures.

This matters because plasma volume = oxygen delivery, cardiac output, and thermoregulation. A drop in plasma can:

• Increase heart rate for the same effort
• Suppress HRV (a key recovery marker)
• Impair heat tolerance (critical for warmer races)
• Delay recovery and glycogen restoration

So what can you do?

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The Travel-Day Game Plan for Peak Performance

Here’s a practical guide based on science-backed strategies to arrive fresh and ready to race:

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1. Pre-Flight Hydration & Salt Loading

Start race prep before you even leave home:

• Drink 500 mL of water 90 minutes before flying
• Add electrolytes (e.g., SaltStick, LMNT, Precision Hydration)
• Eat a breakfast with carbs and sodium (e.g., oats, banana, peanut butter, plus electrolyte drink)

Goal: Arrive at the airport hydrated and sodium-replete to reduce early plasma loss.

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2. In-Flight Essentials

• Hydrate every hour (aim for 200–250 mL water per hour)
• Use electrolytes in at least one bottle during the flight
• Avoid alcohol and limit caffeine to your normal morning dose
• Wear compression socks (20–30 mmHg) to reduce leg pooling and support circulation
• Get up and stretch every 45–60 minutes — even short walks help
• Do ankle pumps and seated calf raises to reduce fluid retention

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3. Nervous System Support (for HRV)

• Use box breathing (4s inhale / 4s hold / 4s exhale / 4s hold) to activate parasympathetic recovery
• Listen to guided relaxation audio (Calm, Insight Timer, etc.)
• Avoid high cognitive load (don’t work on stressful tasks during the flight)

Travel stress impacts HRV more than we realize—stay calm, stay parasympathetic.

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4. Upon Arrival

• Within 30 min: Drink 500–750 mL water with electrolytes + eat a light snack (carbs + salt)
• Walk for 30–40 min that afternoon—easy pace, just to restore circulation
• Optional: legs-up recovery (10–15 min) or a short dip in a pool (~20–24°C)
• Avoid hard sessions. If anything, a very short Zone 1 jog or ride (15–20 min) can help loosen legs

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Proven Supplements for Travel Days

You don’t need a cabinet of pills, but a few smart options can help:

Supplement	Purpose	When to Take
Electrolytes	Maintain hydration + plasma volume	Morning, during flight, after landing
Magnesium Glycinate	Calms nervous system, improves HRV & sleep	Evening after travel (200–400 mg)
Melatonin (1–2 mg)	If adjusting to light changes or struggling to sleep	60 min before bed
Vitamin C / Zinc	Optional immune support during air travel	Once mid-day

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Rest Day or Light Movement?

Yes—a full rest day is fine. But a 30–40 minute walk is ideal:

• Aids circulation
• Restores fluid balance
• Boosts mood and nervous system recovery

Only run if your body really wants to—and keep it short, light, and easy.

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Sleep is Your Superpower

• Aim for 8–9 hours of quality sleep the day before and after travel
• Use eye mask and keep the room cool (16–18°C)
• Avoid screens 60 minutes before bed
• Optional: short meditation or light reading before sleep

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Travel Day Checklist

Action	Notes
Hydrate early	Electrolytes + light breakfast
Compression socks	Wear from airport to hotel
Move during flight	Every hour
Eat light, salty snacks	Avoid junk and greasy food
Walk after landing	Light movement, not a workout
Legs-up / pool	Easy way to recover circulation
Magnesium at night	For recovery and sleep