I’ve Been on Over 50 Flights This Year—Here Are My Ultimate Travel Recovery Hacks

Staying hydrated is one of the easiest and most powerful things to help your body. And electrolytes are the first place to start. While I absolutely love Be Love’s refreshing electrolyte drink at home, when I travel I use Trace Mineral’s dissolvable packets for my dose of hydration. “This powder provides electrolytes and coconut water, plus trace minerals, which helps correct the dehydration of flying and supports adrenal and metabolic processes that can become taxed during travel,” says Fazio. “Restoring fluid and mineral balance is one of the fastest ways to feel more stable, energized, and get things moving in a new environment.”

“A pre- and probiotic supports the gut barrier and helps maintain a stable microbial environmen,t which is helpful for reducing the constipation, bloating, or loose stools that often come with disrupted schedules, different foods, and travel stress,” explains Fazio. “When traveling, stick with a probiotic you already know works for you.” While I try to get my essential probiotics and prebiotics through whole foods, Ritual’s capsule offers an easy, multi-strain symbiotic formula for full-spectrum, comprehensive support to fill any nutritional gaps. It helps keep my gut in check with probiotics—the live bacteria that support your microbiome—help maintain balance in your gut, crowd out harmful bacteria, and support immunity, mood, and digestion, as well as prebiotics, which act as fuel and nourishment for the good bacteria.

“Fiber can help maintain regularity when your meal timing and routine are inconsistent, which is one of the most common issues during travel,” says Fazio. “Look for a well-tolerated soluble fiber that supports microbial diversity, short chain fatty acid production, and gut motility.” Bio.me’s is made with two types of slow-fermenting soluble fiber, partially hydrolyzed guar gum, and resistant potato starch (the latter is being studied as one of the best dietary fiber options to support longevity of the gut), to help reinforce and nourish the good bacteria in the gut, support microbial diversity, improve GI discomfort, and maximize nutrient absorption. I love that it has a lower dose (7 grams of soluble fiber to help me reach the recommended daily fiber intake of 25–35 grams), dissolves instantly in any hot or cold beverage, and is incredibly gentle on my system.

It’s easy to get sick on a plane when you’re in close quarters and your defenses are naturally down. “The cabin air is extremely dry, which weakens the mucosal barrier in the nose and throat,” says Fazio. “That barrier is one of the first lines of defense against pathogens, and when it dries out, it is easier for viruses to get in.” One easy way I’ve supercharged my immune system (and gut) is through nature’s “liquid gold,” a.k.a. colostrum. It contains a few super-ingredients studied for their ability to potentially help prevent infections—oligosaccharides, IgA and IgG antibodies, white blood cells, and a protein called lactoferrin. “Colostrum delivers immunoglobulins that support both the gut and respiratory mucosal barrier,” says Fazio. “This is valuable during travel when exposure risk is higher and the mucosal lining is compromised by dry cabin air.” Since taking it regularly, I’ve noticed I haven’t gotten sick as easily as I have in the past.

Juna’s gummies pair a microdose of phyto-melatonin and proprietary sleep blend with tart cherry, chamomile, jujube, hops, passionflower, elemental magnesium (the purest form), and trace minerals to help you fall asleep and stay asleep. “Melatonin is a hormone that our bodies naturally make, and melatonin production could be thrown off due to our circadian rhythm being disrupted when traveling,” says Casavecchia. “Melatonin is effective for regulating our sleep patterns.” The bite-size gummies are delicious, certified organic, and made without added sugar and filler ingredients. Best of all, they come at a low dose of melatonin, so they really help me drift off and wake up feeling clear, rested, and refreshed.

Flight delays, cancellations, lost luggage, and more can cause stress level spikes in even the coolest, calmest, most collected person. “Magnesium can help mitigate jet lag and the constipation that often accompanies changes in routine during travel,” says Fazio. “The ingredients also support relaxation and promote a sense of calm. The magnesium blend further aids muscle relaxation and may reduce cramping associated with prolonged sitting or uncomfortable travel positions.” I also love that it has L-theanine, a nonprotein amino acid from tea leaves said to promote feelings of calmness and relaxation, as well as GABA, a calming neurotransmitter that Casavecchia loves for its ability to signal our bodies to calm down.

Knowledge is power, and when you have clear, digestible data of what’s going on with your body, it’s easier to find more precise ways to help with recovery. “A wearable, something like an Oura Ring, can be useful during travel because it tracks sleep stages, heart rate variability, resting heart rate, and temperature, which helps you see how your body is actually responding to the new schedule,” says Fazio. “That information can help you decide whether you can push a bit or if you need more recovery.” I love that it gives me a snapshot of my vitals that’s easy to understand and review and how much more attuned to my body I’ve become since wearing it. I’m more aware of stress triggers, sleep patterns, and of when I need to give myself a little bit more flexibility and grace.

“Omega-3 fatty acids help regulate inflammation and support recovery after long travel days, disrupted sleep, and the physiologic stress of flying,” says Fazio. “This is especially useful if your diet is less balanced while you are away.” Of the omega-3 supplements I’ve tried, Orlo’s is a favorite. The softgels themselves don’t have any fishy aftertaste, are easy to swallow, and are smaller in size. Not to mention, Orlo puts efficacy, transparency, and safety first; they’re NSF-certified, ISO certified, Vegan Society registered, third-party tested, and their algae is extracted through a process that doesn’t use any harmful chemicals.

As much as I love dairy and gluten, it doesn’t always love me back. However, I’m not one to skip a slice of the cheesy, truffle pizza at LouLou in Paris or a creamy bowl of fresh carbonara at Da Enzo in Rome. And discovering this digestive enzyme has totally changed how I indulge when I travel. With a blend of protease enzymes, dandelion root, turmeric, and pepper, this capsule helps ease bloating and digestive discomfort I typically experience from gluten or dairy triggers. “Digestive enzymes are proteins that help break down food, decrease discomfort after meals, and allow for maximum nutrient absorption,” says Casavecchia. If you suffer from elimination issues or an upset stomach while traveling, taking a digestive enzyme with every meal allows us to digest our food better and decreases the chances of bloating and digestive discomfort.”

Sometimes, no matter what you do, the stress and irregularity of traveling effects your system, leaving you with major discomfort. While it’s unsexy to talk about, I’ve been there, many a time, searching the aisles of a tiny local pharmacy trying to find something to help. I hate laxatives (do they ever actually work the way you want them to?) but I love this superpowered little capsule as a natural, herbal remedy that helps move things along gently. “The gut is tightly tied to circadian timing and gut motility, digestive enzymes, and microbial activity all follow a daily rhythm,” says Fazio. “When you shift time zones, change your eating schedule, add stress, alter your usual diet, and layer on variable hygiene exposures, the gut has to adapt quickly, which can lead to constipation, diarrhea, bloating, or reflux.”

The magic of manuka honey is that it has anti-inflammatory, antibacterial, and antioxidant properties, which make it a popular ingredient to help treat anything from wound healing to incessant coughing. As someone who used to constantly get sick when traveling, I’ve used the Activist manuka-and-elderberry elixir as a safeguard against any ill feelings. “Manuka honey is my absolute favorite medicinal food for maintaining a healthy immune system, as it contains so many incredible compounds which help to keep our immune system strong and healthy,” says Casavecchia. “Elderberry syrup is also super supportive for the immune system and is loaded with antioxidants and vitamins.” Not to mention, it’s made with raw manuka honey independently tested and certified in New Zealand using the Methylglyoxal (MGO) grading system—earning a 850+ MGO rating which ensures its authenticity.

I’ve recently gotten into the magic of functional mushrooms, and lion’s mane has been one of my favorites—research suggests it can affect cognitive function, mood balance, stress support, and immunity, making it a fantastic option for traveling when everything is up in the air. It works best when you take it consistently—which isn’t hard when it comes in the most delicious, bite-sized chocolate squares. They come in the most adorable little tin that I stash in my bag so I can take one in the middle of the day when I feel my brain fogging up and energy waning. I love that it clears my head without the potential side effects that are typically associated with caffeine and stimulants—like jitters, energy spikes, or mid-day crashes—so it delivers the brain boost without messing up my natural rhythm and schedule.