When I know I’m going to be spending a full day (or two, in the case of my journey to Africa) in planes, trains, and automobiles, I start preparing well in advance. And I don’t just mean gathering documents and packing bags — I want my body as ready as possible for what’s coming.

For me, that means three main things: sleep, hydration, and gut regulation.

Sleep — I’ve got a whole section on jet lag coming later, but here’s the short version: if my first flight can be in the afternoon or evening, it helps immensely. Either way, I wake up much earlier than usual on travel day to start shifting my rhythm. A good rule: take the number of hours you’ll be changing (say, 7), divide by two, and get up at least that much earlier (so if I normally wake at 7am, I’ll be up by 3:30am). Caffeine and melatonin can also be helpful tools — before, during, or after travel — to get your body on track.

Hydration — Flying is basically being locked in a desiccation chamber. To counteract it, I start boosting water intake five days before travel and slather on extra moisturizers at the same time. On travel day, I ease back (no one wants to need the bathroom every 15 minutes) but I do a full-body hydration boost the night before: intensive moisturizer from head to toe. On the plane, I double down with a hydrating sleeping mask and dab Aquaphor on lips, cuticles, and around my eyes.

Gut Regulation — Nobody talks about poop enough. And yet… nothing derails a trip faster than digestive chaos. I’ve been on both ends of the spectrum (once so constipated I had to resort to suppositories 🤦‍♀️; once in Cuba, so sick I literally pooped my pants in the airport). Lesson learned. Now I come prepared:

• Hydrate + eat smart — dehydration and too much airport junk food can throw everything off faster than you think.
• Fiber supplements — start a week before travel, and add an extra dose on long-haul days.
• Magnesium — a natural, gentle supplement to help keep things moving.
• Pack both sides of the spectrum — a mild laxative and an anti-diarrheal (like Imodium) go in my carry-on, not my checked bag.

The tricky part of dressing for 20+ hours in transit is that you need clothes that can do everything. Comfy enough to sleep in, supportive enough for a mad airport sprint, layers for temp swings, and easy-on/easy-off shoes for security checks and mid-flight bathroom runs. Bonus points if they help you sleep better during and feel better after the journey.

I’ve written a whole list of my favorite travel outfits (all shoppable on Amazon for your inspiration), but here are the key points I live by:

• Nothing Too Tight or Restrictive — I am not looking for pants that suck in my gut and leave angry red marks while I’m trying to nap. Instead, I swear by these joggers.
• Support Where It Counts — I’ve recently discovered sleeping bras, which keep things supported but free (hallelujah). A tank top with a built-in shelf bra, like this one, works too.
• Dress in Layers — Why is it always sweltering when you board and freezing when you finally fall asleep? Layers that come on and off easily are key. My go-tos: this sweatshirt, perfectly snuggly for nap time, or this fleece jacket, which also makes a great layering piece later on (wear it under a rain jacket and you’ve basically got a winter coat)
• Add a Pashmina — The ultimate multitasker. This one is my favorite: tiny to pack, endless uses throughout your travels, and doubles as an in-flight blanket.
• Double Down on Shoes — I’ve said it before and I’ll say it again: shoes make or break the day. I wear comfy, slip-on sneakers to the airport, but I always keep slides or flip flops in my bag. Trust me, you do not want to stumble to the bathroom shoeless, or wrestle with laces when you’re half asleep.
• Two Sock Options — Compression socks keep circulation flowing and help fight fatigue (and clots). But when they feel too tight, I switch to my cozy wool-blend socks.

Airport food is overpriced and mediocre at best. Airplane food? Basic, bland, and limited (especially for the sober gal). But, my dear friends, this is where I shine.

While I’ll grab a hot meal during layovers, what I really don’t want to buy in an airport is another sad bag of chips or cookies. I’ve even been known to pack a whole cheese & charcuterie board in my bento lunch box (yes, accompaniments included). That might be overkill on overnight flights — nobody wants to cart around a dirty lunchbox for a month — but you get the idea.

And in-flight meals do have one excuse: your taste buds genuinely don’t work as well at high altitudes. Why airlines haven’t learned to season with this in mind is beyond me. Regardless, I come prepared!

Here’s what I’m packing for my two days of travel — a mix of snacks, flavor boosters, and DIY drink upgrades for a cleverer gastronomic experience:

Flavor Enhancers — Bland plane food doesn’t stand a chance. I bring a mini salt & pepper shaker (sometimes with a custom blend like Cajun spice), crushed red pepper, and a stash of condiment packets I’ve saved (sriracha, hoisin, mustard, hot sauce — my holy quadrinity).

Snack #1: Homemade Trail Mix — Forget sad peanuts and raisins. I build a spicy-sweet blend with protein, healthy fats, and crunch: think wasabi peas, spicy toffee peanuts, hot honey pistachios, salt & vinegar corn nuts, and dried cherries. But the fun part? Make your own with 3–5 favorites from the nut & dried fruit aisle. Aim for at least one nut, one dried fruit, and one crunch factor for optimal satisfaction.

Snack #2: Grab-and-Go Stash — Single-serve snacks (granola bars, nut packs, candy) are clutch not just on travel days but throughout the trip. I always stash a few in my day bag for hangry emergencies. Pro tip: DIY them in little reusable ziplocks you refill from a larger supply in your checked bag.

Snack #3: Something Sweet — This changes every trip, but I always look for treats that aren’t crumbly, won’t melt, and satisfy in small doses. Individually wrapped Ghirardelli minis or Lindt truffles are my go-tos — delicious, tidy, and less likely to melt into a big ol’ chocolate mess.

Drink Makers — I’m sick of soda and juice being the only options. So I pack my own kit: favorite tea + a mini honey bear, powdered lemon, and a TSA-sized bottle or two of lavender syrup or shrub. Add to sparkling water for a mean mocktail.

It’s rare to fly straight from home to your bucket-list destination. More often, you’ll land somewhere in between — and usually for hours at a time. I don’t plan international layovers for less than four hours (too risky for missed connections), which means mine often stretch much longer.

A little advance research on your temporary airport “home” can make those hours infinitely better. Here’s what I look into:

• City Access — Is my layover long enough to sneak into the city? Is it even allowed? If so, is there luggage storage at the airport? And how much time will I need to get back through security or customs?
• Showers — Nothing makes a second long-haul flight more bearable than a rinse. On my upcoming trip, I’ve got a five-hour layover between two nine-hour flights — and Amsterdam airport has showers, so I’m packing toiletries and my travel towel in my carry-on.
• Sleeping Pods or Hotels — In some Japanese airports, you can rent capsule hotel pods for a few hours of real horizontal sleep. For really long layovers, it can even be worth booking an airport hotel, especially if it’s accessible without clearing customs.
• Food Options — Do a quick check before you go so you know where the good eats are near your terminal, instead of grabbing the first sad sandwich you see.
• Lounges — Depending on your airline, day passes are often available whether or not you’re flying business class. Not all lounges are worth it, but if you can get good food, comfy seating, showers, and a quiet vibe for about the same price you’d spend wandering the airport anyway? Totally worth it. (I’m flying Delta-KLM through Amsterdam and bought lounge access for $85 — worth every penny for nine hours of sanity.)
• Smoking Areas — Not for everyone, but I’ll admit I still smoke (for now). In Amsterdam’s airport there are no indoor smoking areas, and I don’t know if leaving/reentering will be an option with immigration. Solution: nicotine lozenges in my carry-on.
• Pampering & Shopping — Airports can be their own mini spa day if you know where to look. Massage chairs are common, and some hubs even have spas for quick treatments. And let’s not forget duty free — the only place I’ll splurge on my favorite (but pricey) Kiehl’s skincare.

💡 Hot take: I actually love airports. With a little prep, they’re a welcome respite between cramped airplane seats — a chance to stretch, recharge, and people-watch your heart out. A little recon can turn a miserable slog into a mini-adventure.

Landing With Sanity Intact

No one walks off a long-haul flight looking glamorous (unless they’re lying to you on Instagram). But you can land hydrated, reasonably rested, and ready to wander on — instead of dragging yourself through customs like a zombie.

So wear the stretchy pants, pack the snacks, do the weird airplane stretches, and don’t forget to hydrate like it’s your job. Long flights aren’t fun, but they don’t have to break you. With the right prep, your epic adventure starts the moment you step off the plane.