Traveling is one of those things proven to wear some people out. Unfortunately, it can’t always be avoided. At some point, most everyone will be required to travel by air. Whether you are a frequent passenger or a professional pilot, you’re not safe from the evil face of jet lag. Certain situations in life demand us to travel, and with a few simple tips, you can avoid the awful feeling of jet lag.

First of all, let’s discuss what jet lag really is. Jet lag occurs when we cross through multiple time zones without advance preparation. This can lead to serious headaches, fatigue, irritability, and insomnia. Some people have even suffered digestive problems and swelling. Jet lag gives you an overall feeling of “yuck” and can often last for days. Luckily, there are ways to prevent jet lag even if you are a first-time passenger on an airplane.

1. Drink plenty of fluids! This is especially important because dehydration while you’re thousands of feet in the air is much worse than dehydration on the ground. Drink lots of water before your flight, on your flight, and after your flight. As tempting as that champagne offered in first class may be, it’s not really a good idea if you are going to be passing through multiple time zones. Water will help keep you fresh, focused, and regular. Avoid caffeine too – this will only make you jittery and the added sugar is terrible for your digestive system.

2. Change your sleep pattern! If at all possible, try adjusting your sleep pattern a few days prior to your departure. For example, if you are traveling to a place a few hours ahead of your time zone, then start going to bed earlier to compensate for the missed sleep you’ll experience once you get there. Most people don’t experience a problem if the time zone is a few hours behind, as this allows them to “catch up” rather than fall behind on their sleep.

3. Set the time on your watch. You will want to get used to your future time zone before you actually get there. This will help you eat, sleep, and perform other activities on the same schedule as your destination.

4. Sleep or stay awake according to your destination’s time zone. It may sound confusing, but if it is night at your destination while you’re flying, then you should sleep on the flight. If it will be daytime when you land, then you should stay awake. One of the major causes of jet lag is lack of sleep or too much sleep in one particular time zone.

5. Exercise and diet are important in midair. You won’t be able to bust out the Richard Simons tapes on board or have the luxury of cooking meals for yourself, but remember that it’s important to maintain exercise and diet even while on an airplane. Get up frequently during the flight to use the restroom, stretch your legs, and just move about. This will help keep fatigue to a minimum if you’re not confined to your seat during the whole flight. Eat foods that are low in sugar, as these will only increase fatigue. Same with foods high in carbohydrates, so pick healthy foods and snacks such as whole wheat crackers, fruit, cheese, or natural fruit juices.