Air travel can lead to discomfort such as bloating, dehydration, dry skin, and fatigue, but experts suggest that travelers can reduce these issues by adhering to simple nutrition guidelines. The dry cabin air on airplanes is a significant factor contributing to dehydration, which can manifest as thirst, headaches, low energy, muscle cramps, dizziness, and in severe cases, confusion or fainting.
Health experts recommend prioritizing hydration before, during, and after a flight. Carrying a personal water bottle that can be refilled is advised to avoid relying solely on onboard beverages. "By the time you feel thirsty, your body is already dehydrated," stated Lindsay Baker, a director at the Gatorade Sports Science Institute, in comments to Eating Well. She added that it is more effective to ensure adequate hydration before a trip begins to prevent the need to rapidly rehydrate later.
Water alone may not be sufficient for optimal hydration, as the body requires electrolytes to retain fluids. Electrolytes can be obtained from foods like bananas, spinach, and avocados, or from readily available drink mixes and tablets. Carbonated beverages, including soda, sparkling water, and beer, can exacerbate bloating by introducing gas into the digestive system.
Both alcohol and excessive caffeine intake are discouraged by experts due to their potential to contribute to dehydration and imbalances in electrolytes. If alcoholic beverages are consumed, a single Bloody Mary is suggested as tomato juice offers electrolytes and antioxidants.
The reduced cabin pressure on airplanes can cause internal gases to expand, worsening bloating. To counter this, experts advise avoiding gas-producing foods such as beans, lentils, broccoli, cabbage, onions, and Brussels sprouts. Opting for smaller, lighter meals can also help, as large, heavy meals slow digestion. Foods that are excessively sweet or salty should also be avoided; high-sodium foods can increase thirst and contribute to temporary bloating.
Marra Burroughs, a doctor of clinical nutrition and registered dietitian, recommended avoiding snacks high in simple carbohydrates or added sugars without other macronutrients for balance. "Traveling is exhausting to begin with, and a poorly balanced carb-heavy snack can lead to a crash that can worsen the experience and add to fatigue," Burroughs told Travel + Leisure. She suggests pairing higher-sugar snacks with fat and protein to achieve better balance.
Protein-rich snacks are recommended, such as unsalted nuts, Greek yogurt, cheese sticks, and hard-boiled eggs. Water-rich foods like watermelon, grapes, cucumbers, and celery can also aid in maintaining hydration.
Experts also caution against flying on an empty stomach, as low blood sugar can contribute to fatigue, irritability, and dizziness. Consuming a well-balanced meal a couple of hours before a flight is suggested to avoid these issues.
