Introduction
Travelling for sport can be exciting, but it also requires careful preparation. Whether you’re heading overseas for a tournament, training camp, or competition, athletes need to think about more than just packing their kit.
From passport rules and visas to managing jet lag and competing in extreme temperatures, preparation can make the difference between a stressful trip and a successful performance.
Here are 10 essential travel tips every athlete should know before competing abroad.
Check Your Passport and Travel Documentation
Before travelling internationally, make sure your passport and travel documents meet the entry requirements for your destination. This includes checking passport validity rules and whether a visa or travel authorisation is required.
For UK travellers entering EU or Schengen countries:
The 10-Year Rule
Your passport must be less than 10 years old on the day you enter the country. This is based on the date of issue, not the expiry date.
The 3-Month Validity Rule
Your passport must have at least three months validity remaining on the day you leave the EU.
In addition to passport validity, it’s important to check visa requirements before travelling. While many countries allow UK citizens to enter without a visa for short stays, others may require a visa application or travel authorisation in advance. Requirements can vary depending on the country, the length of your stay, and the purpose of travel (such as tourism, competition, or work).
For example, some destinations require athletes or travellers to apply for authorisation before arrival, while others may issue visas on entry. Checking official government guidance from the UK Foreign, Commonwealth & Development Office (FCDO) travel advice website can help ensure you have the correct documentation before you travel. Always double check these details well in advance to avoid unnecessary travel disruptions.
Understand New EU Travel Systems (EES & ETIAS)
Post-Brexit travel rules are changing for UK citizens travelling to Europe. Two new systems are expected to be introduced:
Entry/Exit System (EES)
Expected to launch fully in April 2026, this system will collect biometric and photographic data when travellers enter EU countries.
ETIAS Travel Authorisation
Expected to come into force in late 2026, ETIAS will require travellers from visa-exempt countries (including the UK) to apply for travel authorisation before entering Europe. The authorisation will last three years.
Planning ahead will help avoid last-minute complications.
Track Your Time in the EU
If you are a UK citizen travelling to the Schengen Area, you can stay for up to 90 days within any 180-day period without a visa.
One important thing to understand is that this rule works as a rolling time window, not a fixed six-month block. This means the system constantly looks backwards over the previous 180 days from your current date to calculate how many days you have spent in the Schengen Area.
Here is an example of how you could track your time in the EU.
If you spend 30 days in Spain, then return home for a 14 days and following this travel back to France for another 30 days
You have now used 60 of your 90 allowed days. You have 30 days left within this 180 day day window. Those days only begin to reset once they fall outside the 180-day window from the start day.
For athletes who travel frequently for:
- Competitions
- Training camps
- Tournaments
This rule can quickly become confusing. There is a tool you can use to track this online, but I prefer just to note mine down myself.
Why This Matters for Athletes
If you exceed the 90 days in 180 days, you could face:
- Fines
- Travel bans
- Difficulty entering the EU in the future
Planning your competition schedule with this rule in mind will help ensure you stay within the legal limits and avoid unnecessary travel issues.
Arrange Travel Insurance and Health Cover
Athletes should never travel without proper medical coverage.
If travelling within Europe, it’s recommended to carry:
- Comprehensive travel insurance
- A UK Global Health Insurance Card (GHIC)
The GHIC can help cover some emergency healthcare costs in participating countries. Typical GHIC coverage includes:
- Emergency treatment
- Hospital visits
- Some treatment for pre-existing medical conditions
However, the GHIC should not replace full travel insurance, particularly for athletes who may be at a greater risk of injury.
It is also sensible to have access to emergency funds when travelling, as in some countries you may need to pay for healthcare upfront or cover certain costs yourself. Having funds available ensures you are not caught short if medical treatment is required.
Check Medication and Anti-Doping Rules
Athletes must be cautious when travelling with medication. Before travelling, check your medication using Global Drug Reference Online (Global DRO). Always select the country where the medication was purchased, as ingredients can vary internationally.
Key tips include:
- Keep medication in original packaging
- Carry a doctor’s prescription or letter
- Check ingredients against the WADA prohibited list
If your medication contains a banned substance, you may need a Therapeutic Use Exemption (TUE). A TUE allows an athlete to use a prohibited substance for legitimate medical treatment without committing an anti-doping rule violation. These exemptions are only granted when there is a clear medical need and when no reasonable permitted alternative treatment is available. The application process typically requires medical evidence from a doctor, such as a diagnosis, supporting clinical records, and details of the prescribed treatment.
Ultimately, it is the athlete’s responsibility to ensure compliance with anti-doping regulations.
Research Your Destination in Advance
Being familiar with your destination can make travel far less stressful. Before arriving, use tools like Google Maps to identify useful locations such as:
- Nearby gyms
- Restaurants and supermarkets
- ATMs
- Public transport routes
- Local taxi apps
- Training facilities
Planning ahead can help you settle quickly and stay focused on competition. We are also building out our directory and bringing on gyms, facilities and practitioners from other countries, to help make this process easier for athletes. If you have a reccomendation from your own travels, get in touch.
Learn Basic Local Language Phrases
Learning a few simple phrases can improve your travel experience and help you communicate more easily.
Useful phrases include:
- Greetings
- Numbers
- Please and thank you
- Asking for help
- Ordering food
Apps like Duolingo can help you quickly learn the basics before travelling.
Manage Jet Lag
Jet lag can negatively affect performance when travelling across multiple time zones. Some athletes choose to arrive a few days early to help their body adjust. As an athlete you should be aware of the symptoms to look for with Jet Lag and consider these simple strategies to reduce the severity:
- Staying well hydrated
- Managing sleep during travel
- Getting sunlight exposure after arrival to help reset your circadian rhythm.
Prepare for Extreme Temperatures
Athletes often compete in environments very different from home. Hot or cold conditions can affect hydration, endurance, and recovery.
Tips for managing extreme temperatures include:
- Staying hydrated
- Wearing lightweight, breathable clothing
- Avoiding peak heat hours
- Gradually adapting to the climate
For outdoor sports, sunscreen is essential:
- Use broad-spectrum SPF 30 or higher
- Apply 20–30 minutes before sun exposure
- Reapply every two hours
Pack Smart Travel Essentials
Sometimes the simplest items make the biggest difference.
Athletes should always pack:
- Portable power bank
- Travel adaptor
- Reusable water bottle
- Cooling towel for hot climates
A power bank in particular is essential for long flights or when navigating unfamiliar locations.
Final Thoughts
Travelling as an athlete requires careful preparation, but with the right planning it can become a valuable part of your sporting journey.
By understanding travel rules, preparing for different environments, and organising key essentials in advance, athletes can focus on performing at their best.
Whether you’re travelling for your first international competition or your tenth training camp, these 10 essential travel tips for athletes can help make your journey smoother and more successful.
Additionally feel free to download our Athlete Travel Checklist (via link below). Edit it and make it your own – so you never forget a thing!