Expert Recommendations for Staying Hydrated and Healthy While Flying

Best Drinks and Foods for Hydration

Dr. Marc Siegel, Fox News senior medical analyst, highlights water, coconut water, and fruits as optimal choices for staying hydrated during hot weather. Avoid soda and energy drinks, which can lead to dehydration.

Challenges of Air Travel

Flying presents several challenges to the body, including changes in cabin humidity, pressure, and oxygen levels. The dry cabin air is a significant contributor to dehydration. Symptoms of dehydration include headaches, low energy, muscle cramps, and dizziness. Severe cases can lead to confusion and fainting.

Nutrition Tips for Travelers

Follow practical nutrition rules to combat common air travel issues like bloating, dehydration, dry skin, and fatigue. Avoid foods high in salt or sugar and consume protein-rich snacks. It’s advisable to hydrate before, during, and after a flight by bringing a refillable water bottle.

“By the time you feel thirsty, your body is already dehydrated,” Lindsay Baker, a director at the Gatorade Sports Science Institute, told Eating Well.

Electrolytes, crucial for enhancing hydration, are found naturally in foods like bananas, spinach, and avocados. They are also available in drink mixes and tablets.

Drinks and Foods to Avoid

Carbonated drinks like soda and beer can worsen bloating. Alcohol and excessive caffeine intake may increase dehydration, particularly when flying. Health experts warn that alcohol exacerbates dehydration during air travel.

If you do want to drink alcohol, opt for a single Bloody Mary — tomato juice is rich in electrolytes and antioxidants, Stephanie Smith, a women’s health nutritionist for Agora Health, told CNT Traveler.

Managing Digestive Comfort

Reduce bloating by avoiding gas-producing foods such as beans, lentils, broccoli, cabbage, onions, and Brussels sprouts. Eating smaller, lighter meals enhances digestion and minimizes bloating.

Avoid overly sweet or salty foods as they can increase thirst and cause temporary bloating.

Healthy Snacking Tips

Choose nutrient-dense, protein-rich snacks like unsalted nuts, Greek yogurt, cheese sticks, and hard-boiled eggs. Water-rich foods like watermelon, grapes, cucumbers, and celery are beneficial for hydration during flights.

Avoid ultra-processed snacks and eat a balanced meal a couple of hours before flying for optimal energy levels.

“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,” Marra Burroughs, a doctor of clinical nutrition and registered dietitian, told Travel + Leisure.