Experts predict a record number of Americans will be traveling by air this summer. The trade group Airlines for America projects 231 million passengers take to the skies between June 1 and August 31 — the most ever recorded.

That equates to 2.15 million passengers per day — up 4 percent over last year, the previous all-time high.

But along with all that air travel comes the almost-inevitable jet lag, a hangover-like feeling of fatigue and malaise brought on by crossing time zones and losing precious rest. Symptoms include disruption to the sleeping and waking cycles, confusion, poor concentration, and hunger or lack of appetite at inappropriate times.

But the good news for intrepid travelers: There are steps you can take to counteract the effects of jet lag, says Dr. Matthew Edlund, director of the Center for Circadian Medicine and author of “The Body Clock Advantage.”

“What happens it that the organs of your body have their own time clock so if you are flying to Japan, your heart may be 8 hours ahead while your liver is 6 hours ahead so this internal confusion along with the stress of travel itself wreaks havoc with your circadian rhythms,” says Edlund, an international expert on rest, biological clocks.

He tells Newsmax Health some simple strategies can help you to use your body clock to its best advantage when traveling and avoid jet lag.

“When traveling east, say to London (from the U.S.), try to arrive late afternoon instead of the morning so that you don’t lengthen your normal day. When you arrive early in the morning you are telling your body clock to stretch its time frame which adds stress,” he says. “When traveling west, also try to get in some sunlight before the end of the day.”

Other recommendations include:

1. Adjust your internal clock. It may help to start shifting your sleeping and eating times to coincide with your destination about a week or so before departure.

2. Curtail coffee. For 12 hours before, as well as during your flight, avoid overeating and the use of caffeine.  Although caffeine can help keep you awake longer, it can disrupt your sleep once you do nod off on the flight.

3. Stay hydrated. Drink at least 8 ounces of water for every hour you are in the air — even if you aren’t thirsty. If you wear contact lenses, clean them thoroughly before the flight and consider removing them if you take a nap. In your carry-on luggage, pack a bottle of moisturizing lotion and a hydrating spray with essential minerals to spritz your face occasionally. Make sure that you observe TSA fluid regulations.

4. Avoid or limit alcohol. Cabin air on planes dehydrates passengers and altitude changes can intensify the effects of alcohol. One drink in the air is about the same as two or three on the ground, say experts.

5. Try to sleep on the plane. This is especially important when you are traveling overnight tor flying from west to east. Travel can be extremely tiring so the most rest you get, the better you can handle jet lag. If you are traveling to Asia, it may be worth your while to opt for business or first class. At the very least, try to get a seat that reclines as much as possible. Economy comfort categories usually offer this service for a nominal fee. Or ask for bulk head seats where you can stretch out your legs and be more comfortable.

6. Use sleeping pills wisely. A pill with a short cycle may be fine for overnight flights but make sure you take the correct dosage or you’ll feel groggy upon arrival. Also, an airplane is not the right place to try a medication for the first time so make sure you are familiar with the effects of your drugs. Melatonin may be a good alternative to prescription meds for you. This nonprescription drug helps control sleep and wake cycles. A 3 milligram tablet at night may assist your transition from one time zone to another when you arrive to prevent insomnia.

7. Get outside. When you arrive at your destination try to spend as much time outside as possible to adjust your body’s natural time clock. Don’t sleep as soon as you reach your hotel unless it is close to bedtime. Even if you are really exhausted a 20-minute nap can turn into a three-hour nap, which will disrupt your sleep cycle.

8. Try JetZone. Seasoned travelers swear by this homeopathic travel medicine used by pilots, professional athletes, flight attendants and frequent travelers. It contains arnica Montana to reduce sleeplessness and restlessness, and other natural herbs to curtail jet lag. It’s available at health food stores or online.