Whether you’re jetting off to a sun-drenched beach or exploring a buzzing city this summer, travel can take a surprising toll on your body and mind. From disrupted sleep and processed airplane meals to sun exposure and time zone fatigue, staying on top of your health while on the move isn’t always easy.
Tim Gray, renowned UK biohacker and founder of the Health Optimisation Summit shares his top five go-to travel hacks to keep your body energised, sharp, and resilient throughout your summer adventures. These science-backed strategies go way beyond the basics. Internal sunscreen, mitochondrial support and circadian resets, assuring you’re not just getting by during your holidays, but you are also making the most of them. Here are his must-know summer travel biohacks for your next trip.
- Shield Your Skin (and Eyes) from the Inside Out
Take Astaxanthin – I use Nibu Natural. It’s like internal SPF. This powerhouse antioxidant protects your skin from sun damage, supports collagen and eye health, and helps reduce sunburn—ideal for beach holidays or walking tours.
- Neutralise Plane Stress
Flying creates oxidative stress and dehydration. I drop a hydrogen tablet in my water before and during the flight—fast, powerful cellular protection. The Echo bottle is a solid option too, just less travel-friendly. I use H2Tabs Hydrogen Water by Gary Brecka or the Echo Flask
- Stay Hydrated and Recovered Like a Pro
Planes, heat, alcohol, and restaurant food deplete your minerals fast. I use magnesium glycinate at night and RePowr daily to keep energy, sleep, and digestion dialled in.
- Reset Your Body Clock and Recharge Your Cells
Within 30 mins of waking, get outside—no sunglasses. Combine morning light with barefoot grounding to realign your circadian rhythm, improve mood, and literally recharge your body. Morning Sunlight + Shoes Off
- Eat Adventurously, Digest Like a Pro
New cuisines and heavier meals? Enzymes help prevent bloating and discomfort. I also use methylene blue for mitochondrial support and extra antioxidant firepower when I’m pushing my system.
Bonus Hacks (Because You Know I Couldn’t Stop at 5):
- Blue-blocking glasses – A non-negotiable for sleep in new time zones.
- Activated charcoal – Binds to alcohol and food toxins, especially when eating less-than-optimal meals.
- Avoid plane food – It’s ultra-processed, microwaved, and often full of seed oils. I bring my own.
About Tim Gray
Tim Gray is the founder of the Health Optimisation Summer, a dedicated health optimising Biohacker, a psychology specialist, entrepreneur and global speaker. Tim is also the Founder of The Biohacker London Meetup group, and London’s first private Hyperbaric Oxygen Clinic.
Tim is known as the “UK’s leading Biohacker” due to his detailed tracking of more than 35+ biomarkers per day, is frequently in the mainstream media regarding practical, trackable, and immediately apply-able health hacks, and is featured on over 30 podcasts a year.
Tim Gray