Jetlag may affect physical and mental performance when you travel rapidly through several time zones. It may take a few days to acclimatise to the new time zone. You need to think ahead to synchronise your body clock with the time zone to which you are travelling. If possible, try going to bed earlier for a couple of nights before you travel east, and later before travelling west.

The primary cause of jetlag is crossing time zones. The more you cross, the worse will be your jetlag, due to the disturbance of your body's inbuilt clock. Going east seems to be worse than going west. Children under three don't appear to suffer jetlag badly as they are more adaptive and less tied to a strict daily routine. Adults who adjust readily to changes of routine also seem less susceptible to jetlag than those who are slaves to a fixed daily timetable. Among the symptoms of jetlag are fatigue, disorientation, broken sleep after arrival, dehydration, discomfort of legs and feet.

Hot tips how to avoid jetlag:

* Drink plenty of water before, during and after the flight to avoid dehydration;

* Don't smoke, drink lots of alcohol or take unnecessary medication while in flight;

* Sleep well before the flight (and especially during long flights);

* If you're going westward over four or more zones - e.g. to New York - get bright natural light in the early evening as this will help you to adapt to New York time;

* If you're going eastward, try and return at around midday, to get the brightest light of the day. Wear eyeshades on the plane and try and stay in the dark and quiet.

* Exercise while on the plane (not just walking about the cabin but stretching in your chair as well). Walking prevents stagnation of blood circulation and swelling of the feet and legs, which can be dangerous for older travellers.

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