26/06/2026
International Travel Guidance 🛩
⚽️ With the World Cup well underway, I thought it'd be a good time to share some tips for athletes competing internationally.
🕑 Managing your body clock is the first major hurdle. Research suggests shifting your sleep schedule 2–3 days before you leave, and aim to arrive at least two days before competition. During the flight, stay hydrated, eat light, and limit your naps to keep your body clock on track.
🤝 Staying healthy on the go is just as crucial for performance. Lower ilness risk by sanitising your seating area, wash your hands frequently, and avoid touching your face. Once you land, make it a priority to change your clothes, shower, and keep up with your normal oral hygiene routine.
💊 Magnesium and cherry juice are great for supporting sleep, while Vitamin C, zinc, and probiotics keep your immune system strong. Pack some electrolytes and whey protein to maintain hydration and muscle recovery while on the move.
📝 Plan ahead, stay healthy, and perform at your best!
