What to drink for jet lag? A complete guide to smart hydration

November 15, 2025 •

4 min read

Did you know that the low humidity and pressure in an airplane cabin can cause significant dehydration, a major contributor to feeling unwell with jet lag? Understanding what to drink for jet lag—and what to avoid—is key to managing your body's internal clock and making your recovery smoother.

Quick Summary

Combat jet lag by focusing on strategic hydration. Replenish lost fluids with water and electrolytes, and use select caffeinated drinks for daytime energy and herbal teas for nighttime rest.

Key Points

Prioritize Electrolyte-Infused Water: Staying hydrated with electrolytes, found in drinks like coconut water, is the most crucial step to combatting jet lag symptoms like fatigue and headaches caused by dry cabin air.
Use Caffeine Strategically: Opt for a small, controlled amount of caffeine from sources like matcha green tea in the morning to increase alertness, but cut it off well before evening to avoid disrupting sleep.
Embrace Natural Sleep Aids: Turn to natural drinks like tart cherry juice or calming herbal teas in the evening, which contain compounds like melatonin to help reset your internal clock and promote restful sleep.
Avoid Alcohol Completely: Alcohol dehydrates you and disrupts your body's natural sleep cycles, making jet lag worse instead of better.
Time Your Drinks: Align your drinking schedule with your new time zone from the moment you board. Use stimulating drinks during the new 'day' and relaxing drinks during the new 'night'.
Listen to Your Body: Pay attention to thirst cues, fatigue, and other symptoms. While these guidelines help, individual needs vary, and focusing on overall hydration and rest is essential for recovery.

Why Proper Hydration is Your First Line of Defense

Dehydration is one of the most significant factors that worsen the effects of jet lag, leading to fatigue, headaches, and brain fog. The air inside an airplane cabin is exceptionally dry, and at higher altitudes, your body loses fluids faster. By focusing on proper hydration before, during, and after your flight, you can mitigate these symptoms. For optimal results, aim to start your journey well-hydrated and drink plenty of fluids throughout.

Best Drinks to Combat Jet Lag

For a smooth transition, categorize your beverages into those that help you stay alert during the day and those that promote sleep at night.

For Daytime Energy

To help you stay awake and adjust to the new time zone's rhythm, strategically timed drinks can be beneficial.

Matcha Green Tea: Unlike the jittery rush from coffee, matcha provides a steady, sustained energy boost. It contains L-theanine, an amino acid that promotes a state of calm alertness, perfect for powering through your first day without the caffeine crash.
Limited Coffee or Black Tea: A small amount of caffeine can be a useful tool to maintain alertness, especially in the morning. However, moderation is key. Limit your intake to early in the day and stop at least eight hours before you plan to sleep to avoid disrupting your night's rest.
Electrolyte-Infused Water: Dehydration from flying exacerbates jet lag. Adding an electrolyte powder or using coconut water can quickly replenish essential minerals lost in flight, helping to restore energy levels and mental clarity.

For Nighttime Rest

As evening approaches, shift your focus to beverages that prepare your body for sleep.

Tart Cherry Juice: This drink is a standout natural remedy. Tart cherry juice contains melatonin, the hormone that regulates your sleep-wake cycle. Studies suggest that drinking it can help increase sleep efficiency and duration.
Herbal Teas: Warm herbal teas can be incredibly soothing. Chamomile is known for its calming properties, while lemon balm tea has been used for centuries to relax jittery nerves. Avoid caffeinated varieties like black or green tea in the evening.
Warm Milk (Dairy or Almond): A traditional remedy, warm milk can aid sleep. Dairy milk contains tryptophan, which is converted to serotonin and then melatonin in the body. Almond milk is also an excellent alternative and a good source of magnesium, which promotes relaxation.

Drinks to Avoid for Jet Lag

Just as important as what to drink is knowing what to skip. Certain beverages actively work against your body's ability to recover from a time zone change.

Alcohol: While it may seem to help you fall asleep, alcohol severely disrupts your sleep cycles, leading to poor sleep quality and further dehydration. It is best to avoid it during flights and for the first couple of days at your destination.
Excessive Caffeine: Overdoing caffeine can increase anxiety and make it difficult to fall asleep later, trapping you in a cycle of fatigue. Avoid late-afternoon and evening consumption entirely.
Sugary Drinks and Sodas: High-sugar beverages can cause energy crashes and digestive upset, which are the last things you need while your body is already off-kilter. Opt for water or natural juice instead.

Comparison of Key Jet Lag Drinks


Drink Type	Benefit	Best Timing	Why it Works
Water with Electrolytes	Rapid rehydration, restores mineral balance	Before, during, and after flight	Replenishes vital electrolytes lost due to dry cabin air.
Matcha Green Tea	Calm, sustained energy	Morning and early afternoon	Contains L-theanine for focused alertness without the crash.
Limited Coffee/Black Tea	Quick energy boost	Morning only	Provides a stimulant effect to help power through the day.
Tart Cherry Juice	Promotes deep, natural sleep	Evening	Contains naturally occurring melatonin and tryptophan to regulate your sleep cycle.
Herbal Tea	Calming, relaxing	Evening	Soothes the nervous system and aids in winding down before bed.
Warm Milk	Induces relaxation	Evening	Tryptophan and calcium aid sleep and muscle relaxation.

Strategies for Timing Your Drinking

Strategic timing is as crucial as the drink itself. As soon as you board the plane, set your watch to your destination's time zone. This mental shift helps reinforce the new schedule for your body.

Upon Arrival (Daytime): If you land in the morning or afternoon, focus on hydrating with water and electrolytes. Use a small amount of caffeine from coffee or matcha to stay awake and expose yourself to natural light.
Upon Arrival (Evening): As evening approaches, stop all caffeine intake. Instead, opt for herbal tea or tart cherry juice to prepare your body for rest. Avoid the temptation to have a nightcap, as alcohol will only worsen your sleep quality.

Conclusion

Navigating what to drink for jet lag can significantly accelerate your recovery and make for a more enjoyable travel experience. The primary focus should always be on proper hydration, especially with electrolyte-rich options like coconut water, to counteract the dehydrating effects of flying. Utilize natural energy boosters like matcha in the morning and switch to calming, melatonin-rich beverages like tart cherry juice or herbal tea in the evening. By avoiding alcohol and excess caffeine, and being mindful of your drinking schedule, you can effectively reset your body's clock and get back to feeling like yourself faster. For more resources on traveler's health, consult official guidelines from sources like the CDC.

Frequently Asked Questions

No, while it may make you feel drowsy initially, alcohol significantly disrupts your sleep cycles and leads to poorer quality rest. It also contributes to dehydration, which worsens jet lag symptoms.

Coffee can be helpful in moderation during the morning hours to boost alertness. However, consuming it too late in the day can interfere with your ability to sleep, so it should be avoided in the afternoon and evening.

Electrolyte-infused water or coconut water is highly effective for rehydration after a flight. These drinks replenish essential minerals lost due to the dry cabin air and help restore your body's fluid balance.

Yes, many herbal teas can help with jet lag, particularly those known for their calming effects. Chamomile and lemon balm teas are excellent choices for winding down and preparing for sleep in the evening.

Tart cherry juice contains natural melatonin and tryptophan, compounds that help regulate the sleep-wake cycle. Drinking it in the evening can help signal to your body that it's time to sleep, aiding in faster adjustment to a new time zone.

The low humidity and pressure on airplanes cause dehydration, which exacerbates jet lag symptoms like fatigue, headaches, and brain fog. Maintaining proper hydration is the foundation for managing your body's adjustment.

While regular water is good, adding electrolytes offers an extra boost, especially after a long flight. Electrolytes help your body absorb and utilize water more effectively, providing quicker relief from dehydration symptoms.