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We all know that a trip to a Disney Park is an adventure like no other. From the thrilling rides to the enchanting parades, there’s something magical around every corner.
But let’s not forget the incredible amount of walking you do in the park. In a single day, you can easily find yourself covering 10-15 miles, and the days can last upwards of 15 hours.
With all that walking, standing, and being exposed to the sun (and maybe even rain), your body is truly put to the test. That’s why it’s crucial to take care of yourself before and after the Disneyland experience, so you can wake up feeling rejuvenated and ready for another day of fun.
This post is all about tips to help you recover after a long day at Disney.
After a long day of walking, standing in line, and soaking up the bright sun, we all feel a little drained.
That’s why I’m here to share some tips and tricks on creating your own post-Disneyland routine.
Whether you’re heading back to your hotel or returning home, it’s essential to take care of yourself so that you can wake up feeling refreshed and ready for another day of fun.
So, let’s dive in and discover how to make the most of your downtime after an unforgettable day at the Happiest Place on Earth!
Related Post: How to Prevent a Disneyland Hangover
Table of Contents
- How to Prepare for a Long Day at Disney
- Research
- Wear Appropriate Clothing and Shoes
- Lots of Sleep
- Strategize to Maximize Your Time
- Mid-day Tips to Stay Feeling Great at Disney
- Take Breaks
- Hydrate and Stay Nourished
- Pain Reliever
- Sun Protection
- Stretch
- Post Disney Day Routine (How to Recover from a Day at Disneyland)
- Shower
- Pain Relievers
- Hydrate
- Snack
- Elevate
- Stretch
- Supplements
- Unwind/Decompress
- Full Nights Rest
How to Prepare for a Long Day at Disney
Research
First things first, do your research! Take some time to familiarize yourself with the park layout, attractions, and entertainment options. This will help you prioritize what you want to experience and make the most of your time.
Wear Appropriate Clothing and Shoes
Don’t forget to wear appropriate clothing and shoes for the weather! It’s always good to pack sunscreen, sunglasses, and a hat for a sunny day or bring ponchos for those unexpected rain showers. And with all of the walking, make sure to wear comfortable shoes. Trust me, your feet will thank you!
Lots of Sleep
Before you even step foot in Disneyland, there’s one crucial thing you shouldn’t overlook: getting enough sleep. A good night’s rest is the key to starting your day off on the right foot. So, turn in early the night before and wake up feeling energized and ready to tackle all the adventures that lie ahead.
Strategize to Maximize Your Time
Here’s a little secret to maximizing your time at Disneyland – strategize! The park can get crowded, and long lines are inevitable, but fear not! With a bit of planning, you can make the most of your day. Take advantage of Genie+ and Lightning Lane to minimize wait times for your favorite attractions.
Also, consider arriving at the park early (rope drop) or staying late to experience popular rides with shorter lines. And don’t forget to take breaks throughout the day to rest, refuel, and enjoy the atmosphere.
By following these tips and tricks, you’ll be well-prepared for a long day of Disney adventures. So, go ahead and make your plans, pack your essentials, and get ready for an unforgettable experience at the Happiest Place on Earth!
Related Post: 12 Ways to Maximize Your Time at Disneyland
Mid-Day Tips for Feeling Good During a Long Disney Day
It’s important to stay consistent with taking breaks, hydrating and enjoying some good snacks throughout your day at Disneyland. Be sure to follow these tips for a comfortable Disney day.
Take Breaks
It’s easy to get caught up in the excitement and want to experience everything at once, but remember to pace yourself. Taking regular breaks throughout the day can do wonders for your energy levels.
Find a nice bench in the shade or grab a bite to eat and take some time rest before heading back out.
By giving your body and mind a chance to rest, you’ll be able to fully enjoy the rest of your Disney adventure without feeling completely drained.
Avoid Disney Rash “Runners Rash”
One thing you may not be aware of is the possibility of developing what’s known as “Disney Rash” or “runner’s rash.” It’s a rash that can occur from the friction and sweat that comes with extensive walking.
To prevent this pesky irritation, make sure to take breaks, stay hydrated and wear breathable clothing.
The rash usually appears on your ankles and up to the knee. It can sometimes appear the next day after a long day of walking.
Take proper care of yourself. It’s Disney but it’s still walking in the sun. So be prepared. I’ve personally had this happen to me twice and it’s very itchy and uncomfortable.
Hydrate and Stay Nourished
Staying hydrated is crucial during a long day at Disneyland or Disney World. Make sure to drink plenty of water throughout the day. We like to mix in electrolyte powder (we love to use Drip Drops) to add in some salt and electrolytes that we lose throughout the day.
Disneyland offers free water stations where you can refill your water bottles, so take advantage of them. You can also pick up free cups of water at the restaurants.
It’s also a great idea to bring some healthy snacks, like granola bars or fresh fruit, or a sandwich to have with you when you feel your energy levels going down.
We always like to have extra snacks for those really long lines when you’re hungry and thirsty and ready to go home early.
Pain Reliever
Sometimes, even with all the excitement, aches and pains can sneak up on you. That’s why we always pack some Ibuprofen or Advil in our bag. If you feel any discomfort or soreness, follow the recommended dosage and take a moment to rest.
Our last big Disney day was a 15-hour day starting around 5 AM. At about hour 9 of being at the Park, I hit a wall. I needed food, electrolytes and pain reliever. I wasn’t in any pain but I knew I was about to have a meltdown soon if I didn’t have some food and a good break.
So I took some Advil, had some pizza at Pizza Planet and lots of water and Gatorade and felt great. About an hour later I had so much energy and was confused why my feet weren’t killing me. But then I remembered I took the pain reliever. Take it BEFORE the pain comes and you will have the most delightful day.
Sun Protection
Spending a day at Disneylnd, CA or Disney World, FL means a lot of sun and probably some rain. Protecting yourself from those rays is essential for a comfortable and safe experience.
Remember to lather up with sunscreen before entering the park, and reapply it throughout the day. Consider wearing a hat and sunglasses to shield your face and eyes from the sun.
And if you’re particularly sensitive to the sun, bringing an umbrella or seeking out shaded areas can provide some relief.
By taking care of your skin and staying sun-safe, you’ll keep that Disney glow without the unwanted sunburn and you’ll be able to keep from overheating.
Stretch
With endless walking, standing, and fun-filled activities, it’s easy for your muscles to feel a little tight. That’s why taking a few moments to stretch can do wonders for your body.
Take some time between rides or in line to stretch your legs, arms, neck, and back to release any tension and improve circulation.
A little stretching can really help with tight calves and keep you from getting muscle aches later in the day.
Related Post: Tips for Staying Comfortable at Disneyland
Building Your Post-Disney Routine:
How to Recover from a Day at Disneyland
After spending a full day walking and standing in the sun, it’s important to have a good routine to wind down. Typically when we return home after a 15-hour Disney day, I throw myself onto the bed and just lay there half asleep but also very much awake.
After the initial shock of walking 12-15 miles wares off, I crawl into the shower, put on my comfies and then usually make a nice bowl of instant ramen for comfort. All while slowly drinking some electrolyte water.
I always say, “I’ve been through a trauma” hahaha.
It’s important to wind down afterward and it can be pretty difficult to go to sleep immediately. We typically watch some TV or scroll a bit on our phones while massaging our calves and talking about the long day we just had.
It’s always a fun bonding time of everyone being exhausted and hungry at the same time. Lol
After everyone has showered and had a snack and some water, we usually take some more pain relievers or some magnesium and then head to bed.
It’s good to cover all your bases and make sure you feel good going to bed so that you feel stronger waking up – instead of feeling worse.
Here’s a checklist of helpful things to do after a long day at Disneyland to help you unwind and recover.
Shower/Bath
After a long day of walking, indulging in delicious treats, and basking in the sun, it’s time to unwind and give yourself some well-deserved relaxation. One of the best ways to do that is by treating yourself to a refreshing shower or a soothing bath.
Don’t underestimate the power of a hot shower after a long day of walking, standing and snacking. It helps with feeling refreshed and a good way to relax your sore muscles.
Pain Relievers
We know that a day at Disneyland or Disney World can take a toll on your body. If you’re feeling any aches or pains, then taking some pain reliever like Advil can bring you some much-needed relief. Follow the recommended dosage and give your body a chance to relax and recover.
This helps so much with swollen knees, feet and ankles and also sore feet from all of the walking. I swear after a long day my back even hurts, so pack some pain relievers for a good night’s rest.
Hydrate
Staying hydrated is so important after a long day at Disneyland. Remember when I mentioned the runner’s rash earlier and even dehydration or sunstroke! Please hydrate!
While water is essential, you can take it a step further by replenishing your electrolytes. Consider using products like Drip Drops, which are hydration powder packets that can be mixed into your water for added salt and electrolytes.
Snacks
I’m 50/50 when it comes to what to eat after a long day at Disneyland. I’m all about ‘treating yourself’ but then also like to lean into a healthier option too, like a banana, a handful of granola, some nuts, or a cup of yogurt.
But mostly I always need instant ramen, and then I can add something healthier on the side. Do what works for you. But avoid chips lol. Chips aren’t going to do much. Aim for a small meal or a hearty snack like trail mix or granola bars or even an Uncrustables sandwich (another personal favorite).
Elevate or Massage
Your feet have been through a lot, and it’s time to give them some extra care and attention. Consider elevating your feet by propping them up on a pillow or using a footrest. This will help reduce swelling and promote blood circulation.
If you’re feeling fancy, why not give yourself a relaxing foot massage? Grab a tennis ball or a foot roller and gently roll it under your feet, targeting any sore spots. Your feet will thank you for the pampering!
Stretching
Stretching is an excellent way to unwind and decompress after a fun-filled day at Disneyland. Take a few minutes to stretch your muscles, focusing on areas that feel tense or tight. Reach for the sky, touch your toes, and gently twist from side to side. Allow your body to elongate and release any built-up tension. Stretching not only helps you relax but also prepares your body for a restful night’s sleep.
Supplements: Magnesium
I AM NOT A DOCTOR! That is the main point. The second point is that magnesium personally helps me with sore muscles after a long workout or lots of walking (like a full day at Disneyland).
Whether in pill form or as a calming magnesium drink, it can help relax your muscles, ease any post-exertion soreness, and promote a sense of calmness.
Once again, don’t take any new supplements just because I recommend them. Please do your own research on what works for your body.
Sleep and Sleep-Aids
After an action-packed day, it’s essential to wind down and get a good night’s sleep. Along with magnesium, we also pack melatonin for trips.
I haven’t mixed the two and once again I AM NOT A DOCTOR – so please do your research and talk to your doctor before taking anything new.
This is just another sleep aid that helps us to have a good night’s rest because your body can feel restless after a long day of walking.
Either way, get lots of rest. Use an eye mask or some earplugs if you’re sharing a room and be sure to get a full 8 hours if you can. Sleep is so helpful for recovery.
Unwind/Decompress
You’re back in your hotel room or at your home and its officially time to unwind and decompress from the excitement of the day.
Find activities that help you relax and let go of any remaining stress. Whether it’s reading a book, listening to soothing music, watching TV or scrolling on TikTok; carve out some time for yourself.
Do what helps you to decompress and let go of the loud noises and rushing from the day. Taking 20 minutes for yourself is the perfect way to wrap up your post-Disneyland routine and ensure you wake up ready for a brand-new day of magic!
Remember, taking care of yourself after a long day at Disneyland is just as important as enjoying the park itself. So, treat yourself to these post-Disneyland rituals and recharge for more magical adventures to come!
Related Post: What To Do If You Get Sick On Your Disney Vacation
Conclusion
And there you have it, my fellow Disney adventurers! We’ve come to the end of our journey through creating a post-Disneyland routine. Remember, while the magic of Disneyland can be exhilarating, it’s essential to take care of yourself both during and after your visit.
Whether you’re returning to your hotel or heading back home, give your body the rest and recovery it needs. Take a moment to pamper yourself, whether it’s with a soothing bath, a good book, or simply catching up on some much-needed sleep.
Prioritizing self-care will help you to enjoy the rest of your trip or the long journey home. Don’t skip out on taking care of yourself and remember to enjoy every second of your trip from the planning to the long lines and everything in between.
If you have any questions about the post or any other tips for how to recover and relax from a long day at the Disney Parks, leave them in the comments below.
See you at the Parks!
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