Stay Well at Your Festival: Tips from the Ancient + Brave Nutrition Team

Festival season is one of summer's greatest joys.

From Bonnaroo and Lollapalooza to Outside Lands and Austin City Limits, festival season is one of the most anticipated parts of summer.

There is something special about thousands of people coming together to fill their cups with dancing, laughter, great food, music, art, and creativity.

These experiences tap into something deeply human. Long before modern festivals, people gathered around food, music, and celebration. It is rooted in us from ancient tribes and can feel like a spiritual experience.

The only downside? Modern-day festival experiences can be dampened by long days in the sun, disrupted sleep in tents, and unpredictable meal times, all of which can leave you feeling a little depleted if you're not prepared. And it doesn't need to be complicated. It's simply about creating a few gentle foundations so you can feel free to throw yourself into the experience.

To help you thrive throughout your summer festival experience, we've asked our expert nutrition team to share their top festival wellbeing tips, from hydration and sleep to gut health and nourishing food choices.

Laying the foundations: How to prepare your body for a festival 

Before you pack your festival bag, think about the foundations that help you feel your best. A little preparation beforehand makes all the difference when you're navigating long days and late nights. The goal is to support yourself well enough that you can focus on what's most important: the music, the people, the connection, and the memories you'll make.

"Nourishing and supporting the body enables us to be fully present and resilient, no matter where the day takes us. Eating enough to support your needs, hydrating properly and prioritizing sleep are foundational to showing up and enjoying the moment. ” Erin Ogden, Dietitian Nutritionist

Now's the perfect time to:

Support Your Gut Health

New foods, long days on your feet, and let's face it, even longer lines for the restrooms, can challenge your digestive system. The good news? There's plenty you can do to support your gut before festival season.

In the lead-up to your festival, focus on simple foundations: a balance of energy-sustaining protein, whole grains, and nutrient-rich fruits and vegetables while supporting your gut lining and microbiome with True Biome – our FODMAP-approved daily ritual that nourishes your gut with triple-action pre- and postbiotic care.

"The gut sits at the center of so many interconnected systems in the body. Supporting your microbiome before a festival can help create a stronger foundation for digestion, energy, immune health, and overall wellbeing throughout the weekend."
Madison Miller, Holistic Nutritionist

Prioritizing Sleep

Sleep is an essential foundation for sustained energy and the time when the body recovers. With long festival days ahead, noisy campsites, and early wake-up calls, a few nights of quality sleep beforehand can make all the difference.

Aim for seven to eight hours each night, along with a simple wind-down routine. Putting screens away and incorporating gentle stretching or breathwork can help prepare your body for rest. Taking Triple Magnesium before bed can support relaxation and help you wake feeling refreshed for the weekend ahead.

Staying Hydrated

Walking around festival grounds, dancing, and spending time in the sun can all contribute to fluid loss throughout the day. Arriving well-hydrated gives you a head start before the heat, dancing, and long days begin.

Hydration is essential for supporting muscle function, energy levels, and overall wellbeing. Aim for six to eight glasses of water each day as a simple starting point.

"While you're dancing the nights away, your hydration levels can easily drop, leaving you feeling depleted. Bring a small refillable water bottle that you can carry into the festival and refill throughout the day."
Isobel Hartnoll, Nutritionist

Our limited-edition Ancient + Brave Ocean Bottle is the perfect way to keep your wellbeing rituals consistent throughout the busy summer months. 

Building Skin Resilience 

Late nights, fast food, and alcohol can all take their toll on your skin. While your topical skincare routine supports the surface, nourishing your skin from within before the festival can make a meaningful difference.

Supporting your skin starts with the same daily foundations that support overall wellbeing: staying hydrated, eating a nutrient-dense diet rich in colorful fruits and vegetables, getting enough sleep, and including quality sources of protein throughout the day. These simple habits can help your skin look and feel its best, even after a weekend of long days outdoors.

Don't forget your daily SPF sunscreen, and whenever possible, seek shade during the hottest part of the day.

Find Your Calm Before the Festival

Whatever helps you find your calm, whether it's breathwork, gentle yoga, reading a book, or getting cozy on the couch with your favorite series, taking a little time for yourself before the weekend can help recharge your batteries.

Going into a festival feeling grounded makes a real difference when the long nights, busy crowds, and loud music begin. Even just 10 minutes of guided breathwork can send a signal to your nervous system to slow down and settle.

Which Wellbeing Products Should You Bring to a Festival?

Festival Rehydration Sachets 

Festivals are dehydrating by nature. Heat, dancing, and disrupted sleep all increase your need for hydration, making True Hydrate Sachets a valuable addition to your festival bag.

"Fill your water bottle at the nearest refill station and stir in a sachet of True Hydrate for an easy, refreshing electrolyte drink that helps replenish electrolytes and essential minerals throughout the day."
Faye Murton, Nutritionist 

Gut Health Support

Delicious festival food is part of the experience. Whether you're enjoying wood-fired pizza, street food favorites, or a late-night snack, staying consistent with a few simple rituals can help support balance, especially if you have a sensitive stomach.

Building a strong foundation before you leave can make all the difference. Incorporating True Biome into your daily routine in the days and weeks leading up to your festival can help support your gut microbiome before a weekend of travel, changing routines, and indulgent meals.

"Consistency matters more than perfection. Festivals are about joy and celebration, and just a few simple rituals woven into the fun can help you feel your best throughout the weekend."
Jenni Kiddle, Nutritionist

Support Rest and Recovery  

With many festivals lasting two to three nights or longer, supporting recovery becomes even more important.

When it's finally time to retreat to your tent, enjoy a sachet of True Nightcap. Designed to be enjoyed hot or cold, it contains magnesium and makes a comforting evening ritual before bed.

"Sleep at festivals is very hit or miss, and that's totally okay. Focus on creating little moments of rest where you can, and give yourself time to wind down at the end of the day so you can wake up ready for another day of adventure."
Jenni Kiddle, Nutritionist

Sun Protection and Skincare 

Outdoor events can expose your skin to prolonged periods of sunlight, even on overcast days. Alongside applying sunscreen, try setting up your tent in a shaded area and seek shade during peak sunlight hours between 11:00 a.m. and 3:00 p.m.

To help you stay consistent with your collagen-supporting skincare rituals, we offer convenient sachets of True and Wild Collagen, making it easy to maintain your daily ritual wherever summer takes you.

Create your festival wellbeing kit 

How to Stay Nourished Throughout the Weekend

Festival food is part of the fun, but having a few nourishing options on hand can help keep your energy steady between sets.

Breakfast Ideas

Start your day with a protein-rich breakfast to help keep you energized and satisfied throughout the morning.

• Protein balls or protein bars

• Overnight oats topped with nuts and seeds

• Nut butter sachets with oatcakes 

• Avocado toast

Snack Ideas

Portable snacks can be a lifesaver when lines are long and you're far from your tent. Our nutrition team recommends:

• Apples, oranges and pears 

• Mixed nuts and seeds

• Roasted chickpeas

• Oatcakes

• Protein bars

• Dried fruit

• Biltong

Lunch Ideas

Focus on foods that are practical, portable, and satisfying. Some of our nutrition team's favorites include: 

• Canned mixed bean salads

• Canned fish with crackers or oatcakes

• Whole grain wraps

• Precooked grains 

"Mixed beans offer a brilliant variety of fiber and protein to keep you fueled while supporting your gut health. Oily fish provides high-quality protein alongside omega-3 fats to help keep you feeling nourished between sets. Simply pile them onto oatcakes, crackers, or bread for a quick, no-fuss festival meal."
Isobel Hartnoll, Nutritionist

Simple Rituals, Lasting Memories

Festivals invite us to reconnect with something deeply human: music, movement, creativity, and community. While your routine may look a little different for a few days, returning to a handful of simple wellness rituals can help you stay grounded, nourished, and energized throughout the weekend. Sometimes it's these small daily practices that allow us to be fully present for the moments we'll remember most.