There are a lot of challenges that come with preparing for competition. Away competitions add an extra wrinkle and if that involves international travel it takes even more planning. All of this is even before the actual game itself! Taking a little extra time to plan though can make all the difference in that game.
The first things we need to know to prepare is when and where we are going. Traveling somewhere in the summer or winter will obviously have different challenges we want to keep in mind. Even more differences will pop up depending on the location we travel to. We will want to be mindful of water safety, language barriers, cultural norms and cultural cuisines which are different in every country.
Time of year – temperature
It shouldn’t come as a surprise but there is a big difference between winter and summer weather. These differences can be even more extreme depending on where you’re traveling. A summer in northern-Canada is very different than a summer in souther-Mexico. Both with be relatively more warm but the actual temperatures will be vastly different.
When traveling to a hot environment, hydration is going to be the main focus. Especially if we are traveling from a cool environment to a hot environment that is even more true. Our body will require some time to adapt to the heat and during that adaptation we will lose a lot more sodium in our sweat. This makes electrolytes the main thing to focus on to ensure enough sodium is consumed. Products such as LMNT, Drip Drop and The Right Stuff are able to be easily packed to provide plenty of sodium. Sodium plus drinking plenty of fluid in general and keeping those drinks cool to keep our temperature down while outside will keep us performing optimally.
On the other hand, if we’re traveling into a winter wonderland our focus will be a bit different. When we’re cold our thirst naturally tends to decrease a bit. Keeping water flavorings on hand can help increase our desire to drink and avoid plain water fatigue plus focusing more on warm beverages which may be more desirable. Hot chocolate and warm apple cider can be great options to provide some carbs as well during events. Broth is a great warm option as well as it will provide sodium to offset the sweating that will still be occurring. Another important piece is to know if you are going to be outside in below freezing temperatures. If so, packing an insulated bottle for your drinks is an absolute must. If not, don’t be surprised when you go to take your next drink to find it a frozen solid ice cube!
International travel water safety
Water safety is something many of us take for granted. That safety is a luxury in many countries though. It’s important to know what the water is like where you’re going and take the safety measures necessary for it. A surprising number of countries have poor water so don’t take this for granted as it is a major focus for international travel.
Drinking bad water can make you incredibly sick. It goes without saying that we don’t want that! The side-effects tend to be diarrhea and vomiting, both of which can lead to dehydration. Our first reaction to this though is to focus on maintaining our hydration. Normally not a problem but it was water that got us into this rough position in the first place! So making sure we are drinking only bottled water/beverages is a great strategy to decrease our risk of getting sick.
Even if we aren’t directly drinking it though, we could still run into trouble. Eating food that has been washed but not cooked will still have some water residue on it. While it may seem like a small amount, you don’t need much to cause problems and if we’re in a competition we don’t want any unnecessary risks! These types of foods include salad bars, fruit with the skin on, and raw veggie trays. Don’t use this as an excuse to avoid vegetables but just make sure they’re properly cooked.
Know the culture
Different cultures have different food preferences. This can be different in preferred protein options and spices/seasonings being used. With such different flavors it could be a bit of a shock to some individuals. When the golden rule is “no new foods on game day” the different flavors and items could make this challenging.
To combat this challenge, planning ahead is going to be key. We will want to pack and bring with us those staple foods we feel most comfortable with and enjoy. Things like a PB&J sandwich can be incredibly uncommon in some areas. Packing some shelf stable peanut butter packets and jelly or honey packets can be very portable and help provide that taste of home even when miles upon miles away.
Keeping these familiar foods on hand will help make sure you are feeling good and ready for your competition. You will know how your body responds to those foods and make sure to avoid any discomfort in your stomach when you take the field. Make sure to plan ahead, pack extra snacks and best of luck in your competition. Once you come away with a win though, then enjoy branching out a bit and trying some of the local dishes. That’s one of the best parts of international travel! It’s not every day you get to travel to fun places so make sure to make the most of them while still being safe.