A few days ago, we took off on what was our 16th long-haul trip with the boys in tow. And honestly, It felt … easy.
Not because travel with kids is ever effortless—but because over the years, it’s become incredibly like clockwork for us. The boys are older now, which means things change a little every year, but the truth is: the bulk of what we do hasn’t changed at all.
Somewhere mid-flight, a fellow passenger asked
“What’s your secret?”
It stopped me for a moment.
Because I’ve never thought of it as a secret. We’re not doing anything fancy or groundbreaking. We just… do what we do.
That conversation got me thinking. What feels normal to us now probably once felt overwhelming, I just don’t remember having those feelings. And the reason it works isn’t luck—it’s intention.
So here it is: how we approach long-haul travel, the mindset that keeps it manageable, and the gear I never leave home without.
The Mental Shift: From Suffering to Strategy
The biggest mistake I see people make with long travel days is assuming they’re supposed to be miserable.
What if instead, we approached travel the same way we approach a big day in the mountains or a long race?
You don’t just wing it on race day. You plan your nutrition, you manage your energy and you pace yourself. Travel deserves the same respect.
When you shift your mindset from “this is going to suck” to “this is a long effort that I can manage”, everything changes. Below are a few tips that have been staples over the years for our long journeys. I hope they help and please comment if you have any of your own!
Fuel Like It Matters (Because It Does)
Airports are notorious for expensive, ultra-processed food that leaves you hungry, bloated, or crashing hard mid-flight.
I treat travel days like ultra days:
- I bring my own fuel and little luxuries. Something familiar, easy to digest, and reliable – like healthy freeze dried meals and oatmeal. I also bring my favorite tea for keeping relaxed and comfortable.
- I plan ahead. I assume there may be delays, missed meals, or limited options so I take extra snacks that are high in protein and easy to eat. String cheeses, jerky, meat sticks, dried edamame and protein bars.
- I aim for consistency, not perfection. Small bites through out the flight keep us fueled up and ready to sprint if needed to our next flight. And if it so happens we have extra time, we are already feeling good and can use it to walk, stretch and do some fun movement games instead of sitting down AGAIN to eat a big meal.
Your body is already under stress from sitting, dehydration, and disrupted sleep. Giving it predictable fuel is one of the easiest wins you can stack.
Hydration Is Your Secret Weapon
Cabin air is dry. Time zones mess with thirst cues. And somehow it becomes very easy to go hours without drinking enough when you are traveling.
A few simple rules I swear by:
- Start hydrating before you fly. I drink a huge glass of water before I head to the airport and make all of my family members do the same.
- Go onto every flight with a full bottle and get off every flight with an empty bottle. This is a rule for everyone in the family as we all have our own water bottles.
- Add electrolytes when needed – I have a tube of NUUN for traveling always in my travel fanny pack, this also helps the kids drink more water if and when they get sick of water.
Hydration helps with energy, digestion, headaches, melt downs and even jet lag. It’s not glamorous—but it’s powerful and free!
Lower the Bar (Especially When Traveling With Kids)
If you’re traveling with children, hear this clearly:
This is not the time for unrealistic expectations.
Kids don’t need perfect meals, perfect sleep, or perfect behavior on long-haul days. They need safety, fuel, movement when possible, and calm energy from you.
Some of our best family adventures started with chaotic flights, minimal sleep, and snacks everywhere.
And guess what? The kids don’t remember the meltdown they had in row 42. They remember the adventure that came after.
Move When You Can, Rest When You Can’t
Sitting still for 12–15 hours is not natural for the human body.
When possible or every 3ish hours:
- Walk the aisle
- Stretch
- Do gentle mobility while in your seat
To make myself have to get up, I just drink more water. If I drink enough, there is no way I can’t sit for more than 3 hours. So with one task, I kill two birds with one stone: drink water, stay hydrated and get up and move.
Also, make sure to rest without guilt. Indulge in a few movies, read an entire book, and even better- sleep. This goes for our kids as well. We let them watch all the movies and play all the video games they want on long haul flights. After every long flight, they always are completely done with screens for weeks and weeks, which is absolutely perfect for us.
Long-haul travel isn’t the time to chase productivity. It’s the time to support your nervous system so you arrive ready for what’s next. So, watch that movie and let yourself veg out for a bit!
Jet Lag Isn’t a Personal Failure
Jet lag doesn’t mean you did something wrong.
It means you crossed the planet.
Give yourself grace. Get outside light as soon as you arrive. Eat simple meals. Move gently. Drink water. Sleep when you can and be easy on yourself for the first 24-48 hours in your destination.
Just like post-race recovery, adaptation takes time and self care.
What Changes as Kids Get Older (and What Doesn’t)
One of the biggest misconceptions about traveling with kids is that it somehow gets easier or harder—the truth is, it just gets different.
Here’s what’s shifted for us over the years:
- They take more ownership. Older kids can manage their own snacks, water bottles, entertainment, and even help with packing. This alone is a game changer.
- Their needs are clearer. Instead of guessing, they can tell you when they’re tired, hungry, overstimulated, or need movement.
- Boredom tolerance improves. Long stretches of sitting become more manageable, especially with games, books, or shared rituals like card games.
- Recovery is faster. A rough night of sleep doesn’t derail the entire trip the way it once might have.
And here’s what hasn’t changed at all:
- Fuel matters.
- Hydration matters.
- Comfort matters.
- Lowering expectations still matters.
The systems stay the same—you just adjust the dial as they grow.
The Bigger Picture
Long-haul travel is both a privilege and a challenge.
When you approach travel with intention—fueling well, managing expectations, and staying flexible, it becomes part of the adventure, not an obstacle to it.
And on the other side of that long flight?
New trails, new people, new perspectives. and it’s all absolutely worth it.
My Long-Haul Travel Gear Staples (What Actually Gets Used)
These are the pieces that come with me every single long-haul trip. Not because they’re trendy—but because they work and are all extremely easy to pack into your carry on.
Trtl Eye Mask + Travel Pillow
Sleep on planes is always going to be imperfect, but these two make a massive difference.
The Trtl system supports your neck without forcing you into awkward positions, and the eye mask helps signal to your nervous system that it’s time to rest, even when the cabin lights don’t fully cooperate. Together, they help turn fragmented plane sleep into actual recovery.
Compression Socks
Unsexy. Non-negotiable.
Long hours of sitting plus dehydration can leave your legs feeling heavy and wrecked. Compression socks help with circulation, reduce swelling, and make the transition to walking (and adventuring) on the other side far smoother.
Aritzia Mega Sweats + Perfect Hoodie
Comfort matters, especially when you’re sitting for 12+ hours.
These are soft, warm, breathable, and forgiving when bodies swell or temperatures fluctuate. They’re easy to sleep in, easy to move in, and still look put-together enough when you land.
Paradis Pro Performance Underwear
This might seem like a small detail, but it’s not.
Comfortable, breathable underwear that doesn’t bunch, rub, or hold moisture is critical on long travel days. When you’re sitting for hours, little irritations add up fast—this is one of those quiet wins. I love both – Use code: Chelsey20 for 20% off your first order! Seamless bikini and natural fiber
Gnarly Nutrition Whey Protein (Travel Packets)
Protein is often the hardest macro to hit while traveling.
These packets are easy to pack, easy to mix, and help keep energy and blood sugar stable when meals are delayed or options are limited. I’ll mix them with water, milk, or whatever I can get my hands on.
A Deck of Cards (UNO Is a Staple)
This one’s for connection.
Cards don’t require screens, batteries, or WiFi. They turn dead time into play time, help kids regulate, and create little pockets of joy in otherwise long stretches of sitting.
Some of our best travel memories start right there at 35,000 feet.
Daylight Tablet
Jet lag is real—and light is one of the most powerful tools we have to manage it.
A daylight tablet helps cue circadian rhythm shifts, especially when natural sunlight isn’t available at the right times. It’s a subtle but effective way to support sleep, mood, and adaptation after crossing time zones and for everyday life.
For those families who don’t want their kids to watch endless movies, this is a great option as there is no blue light.
We have been using ours for school, reading, writing, playing games and emailing. It’s a family staple now for traveling and everyday use!