There really is such thing as home field advantage:Athletes who travel five or more time zones for competitions are two to three times more likely to wind up sick than when they’re playing at home, says a new study in theBritish Journal of Sports Medicine. (All the more props to Team USA for kicking butt in London!)
While you may not be competing on the international stage any time soon, working up a sweat on the road shouldn’t work up your temperature, too. Here are four ways to fight common on-the-go fitness obstacles. (And for more ways to to keep your body healthy and strong, discover the secret to staying pain-free for life.)
Prevent Jetlag
Almost 31 percent of illnesses reported in the study were respiratory problems. That’s not surprising—jetlag (fatigue, sleep issues, and loss of appetite) can lead to a weakened immune system and even reduced psychomotor coordination during a workout, says Mark Gendreau, M.D., M.S., senior staff physician and vice chair of emergency medicine at Lahey Clinic. The good news: You can prevent it. Hydrate constantly, make sure your urine is clear, and take melatonin (your body’s sleep hormone) a few days before you leave. Studies have shown that 0.5 to 5 milligrams at your destination’s bedtime is best.
Quell Your Stomach
You’re not the only one whose stomach is in knots after a trip overseas. Gas in your belly can expand up to 30 percent during a flight, says Dr. Gendreau. Why? Think back to high school chemistry: Boyle’s Law says volume is inversely proportional to pressure. So, a pressurized cabin means a higher volume of stomach gas. Your move: Fuel your workout ahead of time by avoiding gassy foods, like burritos and cheesy meals. Drink lots of water to fight constipation, which is a common airplane symptom stemming from low humidity on board. Need some ideas? Here are 10 Foods to Get You Through the Flight.
Protect Your Skin
To set yourself—and your skin—up for the best-case scenario, Dr. Gendreau recommends doing some bed bug research before take-off. The trick: Look for trends (which could indicate the hotel isn’t taking the problem seriously), not isolated incidents. Once you’ve found a clean hotel, conduct a five-minute search upon arrival to your room by pulling off the bedding and examining your mattress’s edges. (Yep, you can actually see them.) If you find some, you only need to switch rooms, not hotels, says Dr. Gendreau. And before you suit up for a workout, remember to moisturize your skin. Air travel alone sucks moisture away and can leave you feeling itchy and dry. Choose a lotion that offers both moisture and SPF—after all, you don’t want a sunburn to sideline you.
Fight Infection
Like it or not, you’re the one responsible for most of the infectious diseases you get, says Dr. Gendreau. It’s simple: You touch things, and then touch your eyes, nose, or mouth, where germs enter your body. So here’s a quick fix: Avoid flight attendants—no matter how hot they are. “They have a higher rate of upper respiratory tract infections,” and everything they carry, you can catch, Dr. Gendreau says. At the hotel, skip the glass cups in hotel rooms and opt for the plastic ones in the wrapper instead. “The insides of the glass are wiped to make them shine, but studies have shown that they’re colonized with bacteria.”
via MensHealth
