When student-athletes hit the road for tournaments, it’s easy to get caught up in the excitement – hotel rooms with teammates, snacks, sightseeing and maybe even snow. But Kamehameha Schools Kapālama athletic trainer Lawrence Lam knows that traveling to compete is not the same as traveling for leisure.
Although he is most familiar with travel in the sports world – including years spent supporting teams at the University of Hawaiʻi at Mānoa – the health and wellness tips he shares may apply to any student traveler, from college visits to STEM camps.
Whether it’s staying hydrated, sticking to a routine, or getting enough rest, the choices made around departure time shape how students show up physically and mentally.
For families: Plan ahead, pack smart
Preparation starts before the plane. From time zone changes to cold hotel air conditioning, travel can stress young bodies in unexpected ways. Even arriving just a day ahead can help students better settle into the new environment.
“If you have the opportunity to go earlier to adjust, acclimation is huge rather than just flying up and getting right into it the next day,” Lam said.
ʻŌpio can forget to hydrate, stay up too late in their room or skip meals when they’re excited –and it’ll catch up to them. Cramping, congestion and low energy are common signs of poor prep. That’s why it’s important to treat travel days like game days: fuel up, rest well and drink water before, during and after the flight. Remember to pack essentials like:
- Cold, flu and allergy medicines
- Electrolyte packets or drink mixes
- Any personal prescriptions, inhalers or EpiPens
- An emergency plan: Know where the team is staying and the nearest hospital or urgent care
If your child returns home and seems extra sluggish or “off,” don’t ignore it. Mākua know their keiki best, so if there is a major shift in personality or energy after a trip, like sleeping excessively or acting out of character, it could be a sign they’re burnt out or recovering from dehydration or illness. Trust your instincts.
For students: Stick to the routine
One of the biggest mistakes athletes make while traveling? Ditching their usual routine. Lawrence says what works at home should continue at the destination: wake up early, eat a balanced breakfast, practice and stick to a structure that keeps the body and brain ready.
“What we do at home, we’re doing no different in California, wherever. It’s just a different time schedule,” Lam said.
Further, he encourages stretching and movement, especially if you’ve been sitting for hours on a plane or bus. Even a short walk or dynamic warmup in the hotel helps!
“Don’t just lay in bed and watch TV all day,” Lam said. “You want to stay active. You can’t just go there and jump into competition.”
Lam’s experience at the college level taught him that the gap between high school and university athletes isn’t always about talent or skill but commitment.
“Everyone has an opportunity,” Lam said. “Anyone can have the skill and talent. It’s just how much effort do you put in and how much do you grind?”
The habits students build now – from structured practices to how they travel and recover – lay the foundation for success. With the right support from ʻohana, coaches, and staff, Ke Kula ʻo Kamehameha athletes show up healthy, focused and ready to rise above.
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