How to Keep Your Athlete on Track While Traveling

This past weekend I was in Vegas, and it reminded me how easy it is to fall off track when you’re traveling. Different time zones, hotel beds, eating out—it all adds up, especially for athletes.

If you’re traveling with your kid for a tournament, camp, or showcase, here are a few simple ways to help them stay sharp and feel good:

1. Prioritize Sleep
Hotel sleep isn’t always great, but try to keep some kind of routine. Turn the lights down early, avoid screens late at night, and if possible, bring their own pillow or blanket—anything that makes it feel familiar.

2. Hydration Starts Early
Don’t wait until they’re dry-mouthed before handing them a water bottle. Start hydrating the day before the game or event, especially if you’re in a hot climate. Electrolyte packets can help too—easy to pack and throw in a bottle.

3. Be Smart About Meals
Avoid the greasy fast food if you can. It doesn’t have to be perfect—just be intentional. Think grilled over fried. Water over soda. If you’re eating out, look for balanced meals with protein, carbs, and some kind of veggie or fruit.

4. Don’t Skip Breakfast
Even if they’re nervous or tired, they need something in the tank. A light breakfast with some protein and carbs can make a huge difference in energy and performance.

5. Build in Time to Recover
After games or training, encourage them to stretch, hydrate again, and wind down. Rest and recovery matter just as much as the work they put in.

Travel’s always going to throw off routines—but with a little planning, you can help your athlete stay ready, feel better, and perform at a high level.