10 Essential Ways to Stay Healthy While Flying: Expert Travel Wellness Tips

If you've ever flown before you know: Air travel can take a toll on your body and immune system. As a professional travel advisor, I'm sharing my top tips to help you arrive at your destination feeling refreshed and healthy. These airplane health strategies will make your next flight more comfortable and reduce your risk of travel-related illness. Let's dive in.

Why Staying Healthy on Flights Matters

Long flights, especially international travel, can expose you to various health challenges including jet lag, dehydration, and increased exposure to germs. Implementing these airplane wellness practices can significantly improve your travel experience and ensure you're ready to enjoy your vacation from day one.

1. Prioritize Hydration for Air Travel Health

The pressurized cabin environment creates extremely low humidity levels (typically below 20%), which can quickly lead to dehydration symptoms during flights. Travel hydration is crucial - aim to drink at least 8oz of water for every hour in the air. I like to make sure I'm extra hydrated in the day leading up to flying as well.

Pro tip: Bring an empty reusable water bottle through airport security and fill it before boarding to maintain proper hydration throughout your flight. Add an electrolyte packet to it.

2. Practice In-Flight Movement for Better Circulation

Deep vein thrombosis prevention should be on every traveler's radar, especially for long-haul flights.  Getting a blood clot while flying is more common than you may think, even if you're young and healthy! Set a reminder to stand up and walk the aisle every 60-90 minutes when the seatbelt sign is off.

While seated, perform simple airplane exercises like:
- Ankle circles
- Calf raises
- Gentle neck stretches
- Shoulder rolls

These movements stimulate blood flow and reduce stiffness after landing.

3. Boost Your Pre-Flight Immune System

Start travel immune support a few days before your journey. Consider vitamin C, zinc, and elderberry supplements, which research suggests may help support immune function during air travel. A strong immune system is your best defense against airplane germs and travel illness prevention. This includes getting rest, trying to lower stress, eating well and getting movement in.

4. Create a Clean Personal Space with Flight Sanitization

Studies have found that airplane surfaces can harbor bacteria for days. Pack disinfectant wipes for a quick airplane seat cleaning routine:
- Tray table (one of the germiest surfaces)
- Armrests
- Seatbelt buckle
- Entertainment screen and remote
- Window shade

This simple travel hygiene practice significantly reduces your exposure to pathogens.

5. Consider Protective Measures in High-Traffic Areas

For maximum travel wellness, wear a mask during boarding, deplaning, and in crowded sections of the airport. These high-traffic environments increase your exposure to respiratory droplets and travel germs.

6. Make Smart In-Flight Meal Choices for Digestive Comfort

Airplane food selection can impact how you feel upon arrival. Opt for lighter, nutrient-dense options like salads, fruits, and lean proteins. Heavy, fatty meals often cause digestive discomfort at altitude, affecting your travel digestion, and no one wants to be running to the bathroom as soon as the fasten seat belt sign is off (Been there, done that!). If you do tend to have digestion woes while traveling, pack some extra Tums, Pepto or anti-diarrhea meds. 

Healthy travel snacks worth packing include:
- Mixed nuts
- Dried fruits
- Protein bars
- Fresh fruits with durable skins (apples, oranges)

7. Monitor Beverage Consumption for Optimal Hydration

Both alcohol and caffeine act as diuretics that can worsen flight dehydration. If you do indulge, practice the one-to-one rule: match each alcoholic or caffeinated beverage with a full glass of water to maintain travel hydration. I personally never drink caffeine on travel days because extra caffeine can make me more stressed/anxious, and I'm already an anxious traveler some days.

 8. Maintain Nasal Moisture to Protect Against Airborne Pathogens

The dry cabin air can compromise your nasal passages' natural defense mechanisms. A saline nasal spray helps maintain moisture in these tissues, enhancing your body's ability to filter airborne germs before they can cause infection.

9. Implement Healthy Sleep Strategies for Long-Haul Flights

If you're flying internationally, prioritizing sleep is going to be on the top of your list! Support healthy sleep by packing:
- Eye mask
- Noise-canceling headphones or earplugs
- Travel pillow that supports proper neck alignment
- Comfortable socks

Consider taking melatonin (after consulting your doctor) to help reset your internal clock and reduce jet lag symptoms.

10. Pack a Comprehensive Travel Health Kit

Prepare for common travel health issues with a well-stocked flight medical kit:
- Prescription medications in original packaging
- Pain relievers
- Antacids for **travel digestion** issues
- Anti-diarrheal medicine
- Hand sanitizer (under 3.4oz/100ml)
- Bandages for minor injuries

Bonus: Prioritize Mental Wellness During Air Travel

Flight anxiety management is just as important as physical health. Download meditation apps, podcasts, or relaxing music before your flight to create a calming personal environment. Deep breathing exercises can also help manage stress during takeoff and landing.  I like bringing a book or magazine I can intently read when the plane gets bumpy.  It seems to help!

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By implementing these strategies, you'll significantly improve your travel experience and arrive at your destination ready to enjoy your vacation. Which of these healthy travel tips will you try on your next flight? 

*Need help planning your next adventure? Let's get your next trip planned!