I’ve been there. You board a plane excited about your destination, or you start a road trip with your favorite playlist ready to go. Then, somewhere between takeoff and landing, or mile 200 and mile 400, it hits you. That bone-deep exhaustion that makes everything feel harder than it should. Your eyes are heavy, your body aches, and all you want is to collapse into bed.

Travel fatigue is real, and it’s more than just feeling a bit tired. It’s that overwhelming exhaustion that can turn an adventure into a slog. But here’s what I’ve learned through countless flights and road trips: you don’t have to accept it as inevitable. With the right strategies, you can arrive at your destination feeling energized instead of wiped out.

Understanding What Travel Fatigue Really Is

Before we dive into solutions, I need to explain what’s actually happening to your body. Travel fatigue comes from managing various travel stresses: cramped environments limiting movement, restricted food choices, dehydration due to dry cabin air, cabin hypoxia (limited oxygen) and disruption of sleep and other routines.

Think about it. When you’re traveling, especially on long flights, the air inside an airplane is very dry at only around 10/20% humidity, which can cause passenger discomfort such as dry eyes and dry skin, and in some cases headaches. Your body is working overtime just to maintain normal functions in an abnormal environment.

On road trips, the challenge is different but equally draining. Twenty hours without sleep has a similar effect to a blood alcohol level of 0.08%, the limit for drunk driving, even if you are fully sober. That’s a sobering statistic that shows just how serious driving fatigue can be.

Start Before You Leave

The battle against travel fatigue actually begins days before your trip. I know it sounds counterintuitive when you’re rushing to pack and finish last-minute tasks, but preparation is everything.

Get Your Sleep Right

Before taking a long trip, get at least six hours of sleep the night before. But honestly, I aim for seven to eight hours for several nights before I travel. Your body needs a full sleep bank to draw from during the journey.

I’ve made the mistake of staying up late to pack, only to regret it when I’m trying to stay alert during a long drive or struggling through jet lag. Now I pack earlier and prioritize sleep. It makes a massive difference.

Plan Your Departure Time Strategically

Getting enough sleep in the days leading up to your trip is important to limiting the impact of jet lag. Eating nutritious meals and exercising regularly will also help set your body up for success when it adjusts to a new location.

For flights, I try to book departures that align with my natural rhythm. If I’m a morning person, I go for early flights when I’m naturally alert. For road trips, it’s better to start driving soon after you wake up instead of later in the day. This way, you’re tackling the miles when you’re at your peak energy.

Hydration Is Your Secret Weapon

I cannot stress this enough. Water is absolutely critical to avoiding travel fatigue. Health experts usually recommend drinking plenty of water, more than you usually do, seeing as air travel is incredibly dehydrating.

My personal rule is I buy a large bottle of water immediately after going through airport security. Then I aim to drink about a liter for every three hours in the air. Yes, it means more bathroom trips, but those breaks actually help with circulation and prevent that stiff, achy feeling.

One meditation expert recommends drinking three glasses of warm water before getting on the plane, then drinking a glass of warm water or herbal ginger tea with lemon every hour on the flight, while avoiding cold drinks and ice at all costs. I’ll be honest, I don’t always stick to warm water, but the frequency guideline is solid.

On road trips, dehydration on the road can become quite dangerous, with risks including dry eyes, fatigue, and even blurred vision. Keep water bottles within easy reach and sip regularly, not just when you’re thirsty.

What You Eat Matters More Than You Think

Food choices can either energize you or knock you out. You should make sure that you eat the right food and at the right time to prevent fatigue. Avoid processed and sugary foods. Focus on eating healthy foods such as fruits, vegetables, and nuts.

Before a long drive, keep away from heavy meals before hitting the road as they could make you feel sleepy afterward. Even if you are really hungry, just eat something light. I’ve learned this the hard way after too many fast food stops that left me fighting to keep my eyes open.

Pack smart snacks for the journey. Think trail mix, fresh fruit, vegetable sticks, or whole grain crackers. These keep your blood sugar stable without the crash that comes from sugary treats or heavy meals. When you do stop to eat, slowly noshing on smaller portions will keep you more alert than a big burger with fries.

Movement Is Medicine

Sitting still for hours is one of the fastest ways to feel exhausted. Since long trips restrict the traveler’s movement, this may lead to leg swelling. Compression socks are recommended for long-haul flights, as they help reduce leg swelling by keeping blood moving.

I wear compression socks on every flight longer than three hours now. They’re not the most fashionable choice, but the difference in how my legs feel when I land is incredible.

On flights, try to stretch every few hours, with simple postures such as leaning forward and letting your head and neck flop being enough to get blood to the brain and mobilize the lower spine. I set a phone reminder to stand up and walk to the bathroom or just pace the aisle every two hours.

For road trips, take a break from driving every two hours or every 100 miles. Taking time out of your trip to stop, get out of the car, use the bathroom and stretch is the very best thing you can do for yourself on a long drive. Even a five-minute walk around a rest stop parking lot gets your blood flowing and clears your mind.

Master the Art of In-Transit Sleep

Getting quality rest during travel is tricky, but it’s possible with the right approach. Try to align your sleep schedule during the flight by sleeping when it is night time at your destination. Use an eye mask, earplugs, and a neck pillow to create a comfortable sleep-conducive environment.

I never travel without my sleep kit anymore: a quality eye mask, noise-canceling earphones, and a neck pillow that actually supports my head properly. These three items have transformed my ability to rest on planes.

If your flight takes place during nighttime at your destination, try to sleep on the plane. Consider bringing melatonin to take during the flight, which may help you sleep more easily. I always check with my doctor about melatonin before international trips.

On the flip side, if your flight coincides with daytime at your destination, try to avoid sleeping on the plane. This helps your body start adjusting to the new time zone immediately.

Breathing and Air Quality

Something I discovered recently is how much air quality affects how I feel during travel. In airplanes, the reduced oxygen levels and pressure changes take a toll on your body. Your cells aren’t getting their usual oxygen supply, which contributes to that foggy, exhausted feeling.

This is where something as simple as taking deeper, more intentional breaths can help. When I feel myself getting drowsy or fuzzy-headed, I focus on breathing deeply through my nose, holding for a moment, and exhaling slowly. It’s a small thing that makes a real difference.

For an extra boost, I’ve found that products designed to enhance your breathing experience, like the flavored oxygen options from Otoo, can help refresh your senses during long journeys. It’s not about needing medical oxygen but rather about adding a sensory element that makes breathing more enjoyable and helps you feel more alert.

Road Trip Specific Strategies

Driving fatigue needs special attention because you’re not just uncomfortable, you’re potentially dangerous. Driving fatigue is the cause of over 300,000 car accidents and over 6,000 fatalities every year.

Watch Your Timing

If possible, do not drive while your body is naturally drowsy, between the hours of 12 a.m. to 6 a.m. and 2 p.m. to 4 p.m.. These are natural low-energy periods for most people. If you must drive during these times, be extra vigilant about taking breaks.

Recognize the Warning Signs

Common warning signs of fatigue include heavy eyelids, frequent yawning, difficulty focusing, and nodding off. If you experience any of these, pull over immediately. If fatigue kicks in and you can’t complete the remaining part of your trip, stop at a rest stop and take a short nap before continuing.

I used to try to push through drowsiness, thinking I could make it to my destination. Now I know that’s foolish. A 20-minute power nap at a safe rest area is infinitely better than risking an accident.

Keep Your Environment Stimulating

Keeping the air in the vehicle turned to a low temperature and high pressure will help ensure you stay awake while driving long distances. The cold air will keep you alert as warm air tends to relax the body.

I keep the temperature slightly cooler than comfortable and crack a window for fresh air. The rush of air in the face is enough to wake many people up, as is the loud sound that comes with opening a window while driving down a highway.

Travel with a Buddy

Taking the trip with at least one other person is one of the very best ways to stay awake, engaged and interested when driving. Not only can another person in the car let you know when you begin to look tired, they can also relieve you and continue driving while you rest.

When I road trip with friends or family, we switch drivers every two hours. The person not driving can rest, and having someone to talk to keeps the driver engaged.

When Travel Fatigue Becomes Overwhelming

Sometimes, despite your best efforts, travel fatigue hits hard. Travel fatigue is a total exhaustion caused by too many days or weeks of constantly being on alert while you travel. It manifests as apathy toward travel activities that usually excite you, and a lack of motivation to enjoy local culture and cuisine.

If this happens, it’s okay to slow down. Sometimes you just need less of your travel and more time to process when you’re experiencing travel fatigue. That means enjoying nearby nature, indulging in a movie or extra treats, whatever makes you feel good and relax into routines that you are accustomed to back home.

I’ve learned to recognize when I need a rest day during longer trips. Instead of forcing myself to see another museum or attraction, I’ll spend a morning at a café, take a leisurely walk, or just rest at my accommodation. Travel should be enjoyable, not a forced march through exhaustion.

Putting It All Together

Avoiding travel fatigue isn’t about one magic trick. It’s about combining multiple strategies that work together to keep your body and mind functioning well despite the stresses of travel.

Start with good sleep before you leave. Stay hydrated throughout your journey. Move your body regularly. Eat light, nutritious foods. Pay attention to your body’s signals and rest when needed. For flights, manage your sleep schedule around your destination’s time zone. For road trips, take frequent breaks and never drive drowsy.

The goal isn’t to eliminate all tiredness. That’s unrealistic. The goal is to arrive at your destination or return home feeling tired but not destroyed, able to enjoy your trip or ease back into normal life without needing days to recover.

I’ve traveled enough now to know the difference between good tired and bad tired. Good tired is the satisfied exhaustion after an active day of exploring. Bad tired is the travel fatigue that makes you regret the journey entirely. With these strategies, you can consistently achieve the former and avoid the latter.

Your next trip doesn’t have to leave you exhausted. With a bit of planning and attention to your body’s needs, you can travel better, feel better, and enjoy the journey as much as the destination.