WHOOP Researchers Contribute to New Peer-Reviewed Review on Travel, Recovery, and Performance

Peer-reviewed research reveals evidence-based strategies to reduce jet lag, improve recovery, and help travelers perform at their best

BOSTON, MA – May 26, 2026 – WHOOP, the human performance company, today announced the publication of a new peer-reviewed narrative review in Sports Medicine co-authored by WHOOP research scientists alongside collaborators from UCSF, UCLA, Ontario Tech University, Monash University, and Bringham and Women’s Hospital examining how travel impacts the body and how travelers can reduce fatigue, improve recovery, and optimize performance while on the road. 

The review outlines the physiological effects of travel across sleep, circadian rhythm, hydration, immune health, cognitive function, and recovery. The paper also provides practical, science-backed strategies to help travelers adapt more effectively when traveling across time zones or experiences any travel-related stress. 

The findings come at a time when athletes, business professionals, and consumers alike are traveling more frequently across time zones and demanding schedules. 

Travel Has Measurable Physiological Costs 

The review found that travel can disrupt nearly every major system involved in performance and recovery, including:

• Sleep and circadian rhythm: Disrupted sleep timing can reduce cognitive and physical performance.
• Hydration and fueling: Changes in routine can impair endurance and slow recovery.
• Immune function: Travel-related stressors may increase susceptibility to illness.
• Recovery and injury risk: Accumulated fatigue can make it harder for the body to repair and adapt.
• Gut health and digestion: Travel can disrupt digestion and the gut microbiome.
• Mental sharpness and decision-making: Long-haul and eastward travel can affect focus, reaction time, and judgment

Evidence-Based Strategies to Reduce Jet Lag and Travel Fatigue 

The paper outlines practical recommendations travelers can use before, during, and after travel including: 

Before Travel

• Gradually shift sleep and meal timing toward the destination time zone as the circadian clock typically adjusts ~1 hour per day. 
• Prioritize sleep duration and consistency for 8-9 hours in the 3-5 days leading up to travel.
• Begin travel days well hydrated with electrolyte-rich fluids.

During Travel

• Minimize unnecessary light exposure and screen time during overnight travel.
• Avoid alcohol and heavy meals close to arrival.
• Use strategic short naps ~20-30 min or up to ~90 min in the early afternoon to manage fatigue.

After Arrival

• Seek natural light exposure at appropriate times based on travel direction.
• Align meals and activities with local time as quickly as possible. 
• Monitor recovery and physiological adaptation with WHOP over the following 48-72 hours.

WHOOP Helps Members Quantify and Respond to Travel Stress

The review article also highlights the role wearable technology can play in helping individuals understand how travel affects their bodies in real time. WHOOP provides members with continuous insights into metrics including Sleep, Recovery, Heart Rate Variability (HRV), Resting Heart Rate (RHR), and Strain, helping users identify how travel impacts recovery and readiness so they can make informed adjustments to sleep, training, and daily routines. By making the physiological effects of travel more visible, WHOOP helps members better adapt to the demands of travel and maintain performance throughout their journey. 

About WHOOP

WHOOP delivers a wearable membership to help people live healthier, longer lives and unlock extraordinary potential. Through a powerful 24/7 wearable with a 14-day battery life, WHOOP provides intelligent health guidance across sleep, recovery, strain, fitness, and longevity. The health platform includes an FDA-cleared ECG, a Healthspan longevity feature, Blood Pressure Insights, and Advanced Labs blood biomarker analysis. Research shows that people who wear WHOOP daily log more than 90 additional minutes of exercise per week, get over two extra hours of sleep, and have 10% higher heart rate variability.

Trusted by millions of members worldwide including athletes, global leaders, military operators, executives, and artists, WHOOP has become a modern symbol of disciplined, intentional living. WHOOP was founded in 2012 and is headquartered in Boston. The company has raised more than $950 million in venture capital, ships to 56 countries, and operates in six languages. To learn more or start a one-month free trial, visit whoop.com and connect with WHOOP on Instagram, X, Facebook, LinkedIn, and YouTube.