Your bags are packed. Your out-of-office is on. You’re finally heading to the surf retreat of your dreams in Costa Rica. But here’s the catch: after hours on a plane, jumping into the ocean might feel more exhausting than exhilarating.
The truth is, how you prepare your body before you arrive can make or break the first few days of your trip. From battling jet lag to boosting mobility and hydration, the key to a smooth start lies in the week before your flight.
Whether you’re a total beginner or a returning surf enthusiast, here’s how to land in Costa Rica feeling energized, aligned, and fully ready to ride that first wave.
Understand the Toll of Travel on Your Body
Why Surfing on Day 1 Feels Tough (and How to Change That)
Long-haul flights, layovers, airplane food, and dehydration all have one thing in common: they stress your body. Jet lag disrupts your sleep cycle. Airplane cabins dry you out. And cramped seats can tighten your hips and lower back, the exact areas surfers need to be loose.
The good news? Knowing this ahead of time allows you to prep like a pro.
You don’t need to overhaul your lifestyle. A few intentional changes can go a long way. One effective change is to start documenting your journey, as the benefits of writing a blog can enhance your understanding and communication skills. Additionally, sharing your experiences can create a sense of community and accountability, further motivating you to stick to your goals. Embrace these simple strategies, and you’ll find that small adjustments can lead to significant results.
Hydration Starts Before You Take Off
The Secret Weapon Most Travelers Forget
Hydration isn’t just about drinking more water during your flight, it’s about showing up to the plane already hydrated. Start increasing your water intake 3–5 days before your flight.
Pro tip: Add electrolytes to your water to balance sodium and potassium levels, especially if you’ll be sweating in tropical heat once you land.
Avoid alcohol and excess caffeine before and during your flight, as both are dehydrating and can worsen jet lag.
Time Your Sleep to Beat Jet Lag
Reset Your Body Clock Before You Land
Jet lag happens when your internal body clock is misaligned with your new time zone. But you can adjust your circadian rhythm in advance.
Here’s how:
- 2–3 days before your trip, begin shifting your bedtime and wake-up time 30–60 minutes closer to Costa Rica time.
- Get sunlight in the morning upon arrival, natural light is the fastest way to sync your body clock.
- Avoid blue light (from phones, tablets, TVs) after sunset to help melatonin production and sleep quality.
Kalon Surf’s location offers plenty of morning sun, so take advantage of it with a barefoot walk or sunrise journaling session before your first surf. As the golden rays of dawn illuminate the waves, let the serenity of the ocean inspire your creativity and set a positive tone for the day ahead. After your peaceful moment, immerse yourself in the vibrant surf culture; you can truly experience Kalon Surf in three minutes when you dive into the warm community and exhilarating sea. With every wave you catch, you’ll feel the invigorating energy that makes this place so special. Kalon Surf provides personalized options to tailor your surf retreat experience, ensuring that both beginners and seasoned surfers find their perfect rhythm in the water. Join group lessons for camaraderie or opt for one-on-one coaching to elevate your skills. Whatever your choice, the friendly instructors are dedicated to making your time on the waves memorable and fulfilling.
Build a Light Pre-Trip Mobility Routine
Your Surfing Body Needs to Be Loose, Not Just Fit
Surfing is a full-body workout, and it asks a lot from your joints. The most common areas of tightness for new surfers? Shoulders, hips, spine, and ankles.
A quick 10–15 minute daily routine in the week leading up to your trip can make all the difference:
- Hip Openers: Pigeon pose, lizard stretch
- Shoulder Rolls + Arm Swings: Loosen up the paddle muscles
- Thoracic Rotations: Improve pop-up mobility
- Ankle Circles + Calf Raises: Improve board control and balance
Doing these each day before you fly helps your body transition more smoothly from travel mode to surf-ready.
Strengthen Your Pop-Up Muscles
No Surfboard? No Problem
If you’re new to surfing, popping up to your feet from a prone position can be one of the trickiest moves. But you can train the movement at home, no board required.
Try this dryland pop-up drill:
- Lie on your stomach, hands under shoulders.
- In one explosive motion, push up and bring your front foot between your hands (like a lunge).
- Land with your back foot perpendicular to your front foot, knees slightly bent.
- Reset and repeat for 3 rounds of 5 reps.
Bonus points if you film yourself, watching the movement helps reinforce muscle memory.
Travel Smart: In-Flight Tips to Stay Loose & Alert
Your Seat Isn’t a Prison
Even during long flights, there are small ways to keep your body primed:
- Stretch in the aisle every 90 minutes: Calf raises, quad stretches, shoulder rolls.
- Use a tennis ball or massage ball to release tight glutes or shoulders mid-flight.
- Compression socks help reduce swelling, especially if you plan to surf the next day.
Pack smart, too: wear layers, bring a reusable water bottle, and stash a travel pillow so you land rested and not wrecked.
Nutrition Tips for Better Energy & Recovery
Fuel Before You Fly
Airplane food tends to be high in sodium and low in nutrients. Counter that by eating a whole-food, protein-rich meal before your flight.
During your trip prep, load up on:
- Omega-3 rich foods (like salmon or chia seeds) for joint support
- Leafy greens for natural hydration and magnesium
- Complex carbs like quinoa or sweet potatoes for long-lasting energy
Once at Kalon, our private chef continues this work, meals are anti-inflammatory, organic, and locally sourced to support your surf performance.
The Mindset Shift: Travel With Intention, Not Just Excitement
Visualize the Experience, Not Just the Location
Prepping your body is only half the journey, your mindset matters too.
Spend a few moments in the days before your trip visualizing:
- Yourself catching your first wave
- The feel of warm water and sun on your skin
- The sense of achievement after a full surf session
This practice creates mental muscle memory and lowers performance anxiety. And when your brain and body feel aligned, your first Kalon session becomes more exciting than intimidating.
Bonus: What to Pack in Your “Arrival Reset” Kit
Touch Down, Feel Good
When you land in Costa Rica, you want to recover quickly. Pack a mini arrival kit in your carry-on:
- Electrolyte packets or coconut water
- Lightweight workout band (for stretching)
- Travel-size face mist or moisturizer (airplane air is dry!)
- Sunglasses and hat (sun = jet lag killer)
- A light snack like protein bars or trail mix
This 5-minute refresh routine helps you shake off the flight and step into your surf journey with clarity and energy.
