please evaluate this paragraph

Tips for Travel:
How to Beat Jet Lag

Business travelers must fly all around the world in today's global economy. One day you're at a meeting in Beijing and the next day you must attend a presentation in Sydney. To be at your best when you arrive, you must learn to travel well.

When you change time zones, your body has to physically adjust to a new location. You might feel slow and fatigued or be unable to get a good night's rest when you arrive at your destination. Called "jet lag," this is what you feel when your body is adjusting to a new time zone. A business traveler can't miss a day to recover from jet lag. The following advice may help you make a better transition from one time zone to another:

Exercise before you depart on your trip. In the airport, take the stairs and walk to your departure gate. This helps you feel tired and will allow you to rest on the airplane.

Drink plenty of water during the flight. Try to avoid alcohol, coffee, and tea until you arrive at your destination.

Walk around the cabin during the flight, or stand up and stretch.

Dress in comfortable clothes for the flight. Bring a pillow, earplugs, and an eye mask to help you sleep or rest.

Everyone gets jet lag, even pilots and flight attendants. The most important thing is to find a solution so it doesn't interfere with your performance during your travel. Of course, if you can, upgrade your ticket to business or first class to ensure a comfortable and more restful trip.

According to this article, what can help with jet lag?
(A) drink a lot of caffeine in flight
(B) drink a lot of water in flight
(C) sleep as soon as you arrive at your destination
(D) exercise when you arrive at your destination

ans (B) drink a lot of water in flight

In this article, what does the term upgrade mean?
(A) improve
(B) replace
(C) reissue
(D) update

ans (D) update