Long-haul flights can be a great way to reach your travel destination, but they often come with the risk of dehydration due to the dry, recycled air in the cabin. Staying hydrated is crucial for feeling your best and avoiding the discomfort that can come with air travel. Here are some practical tips on how to stay hydrated throughout your flight.
Understanding In-Flight Dehydration
Dehydration during long-haul flights is a common issue due to the low humidity levels in airplane cabins. Typically, cabin humidity levels are around 10-20%, much lower than the 30-60% humidity found at ground level. This dry air can lead to a loss of fluids from your body, resulting in symptoms like dry skin, dry eyes, headaches, and fatigue.
Hydration Strategies Before Your Flight
1. Drink Plenty of Water Before You Board
Start hydrating well before your flight. Aim to drink at least 8-10 glasses of water in the 24 hours leading up to your departure. Avoid consuming excessive amounts of caffeine or alcohol, as both can contribute to dehydration.
2. Limit Salt and Sugary Foods
Before your flight, try to reduce your intake of salty and sugary foods. These can cause your body to retain less water and exacerbate dehydration. Instead, opt for balanced meals with plenty of fruits and vegetables that have high water content.
Hydration Strategies During Your Flight
1. Drink Water Regularly
Airlines typically serve water during the flight, but it’s wise to drink more than what’s offered. Aim to drink at least 8 ounces of water every hour. If you’re unsure if you’ll be served enough water, consider bringing a reusable water bottle with you. Many airports have water refill stations that you can use before boarding.
2. Avoid Caffeine and Alcohol
Both caffeine and alcohol are diuretics, which can increase the rate at which your body loses fluids. While it might be tempting to enjoy a cup of coffee or a glass of wine, it’s best to limit these beverages to reduce the risk of dehydration.
3. Use a Hydrating Spray
Consider bringing a facial mist or hydrating spray to help keep your skin moisturized. Spritzing your face occasionally can alleviate the dry, tight feeling that often accompanies long flights.
Keeping Your Skin Hydrated
1. Apply Moisturizer
The dry cabin air can strip moisture from your skin, leading to dryness and irritation. Apply a good quality, hydrating moisturizer before your flight and reapply it as needed. Opt for products that are rich in hydrating ingredients like hyaluronic acid.
2. Use Lip Balm
Chapped lips are a common issue during flights due to the low humidity. Keep a nourishing lip balm handy and apply it frequently to prevent your lips from drying out.
In-Flight Snacks and Hydration
1. Choose Hydrating Snacks
Incorporate hydrating snacks into your travel routine. Fruits like apples, oranges, and berries have high water content and can help supplement your fluid intake. Avoid salty snacks like chips or pretzels, which can contribute to dehydration.
2. Avoid Excessive Salty Foods
Many in-flight meals and snacks are high in sodium, which can exacerbate dehydration. Try to limit your consumption of salty foods and focus on hydrating alternatives.
Post-Flight Hydration
1. Rehydrate After Landing
Once you’ve reached your destination, continue drinking water to help your body recover from the effects of the flight. Rehydration can help combat jet lag and restore your energy levels.
2. Eat Water-Rich Foods
Incorporate water-rich foods into your meals after the flight. Foods like cucumbers, watermelon, and celery can help rehydrate your body and replenish lost fluids.
Additional Tips for Comfort
1. Use a Humidifier
If you frequently travel or are particularly sensitive to dry air, consider investing in a portable travel humidifier. These devices can add moisture to the air in your immediate vicinity, helping to combat dryness.
2. Wear Comfortable Clothing
Opt for comfortable, breathable clothing to help regulate your body temperature and prevent additional discomfort from the dry cabin air.
3. Stay Active
When it’s safe to do so, stand up, stretch, and move around the cabin periodically. This can help improve circulation and reduce the risk of swelling and discomfort associated with long flights.
By following these tips, you can help ensure that you stay hydrated and comfortable throughout your long-haul flight. Hydration is key to feeling your best, both during and after your journey, so make it a priority to incorporate these strategies into your travel routine. Safe travels and happy flying!
FAQs on Avoiding Dehydration on Long-Haul Flights
1. How much water should I drink during a long-haul flight?
Aim to drink at least 8 ounces of water every hour during your flight. This can help compensate for the dry cabin air and keep you hydrated throughout your journey.
2. Can I bring my own water bottle on the plane?
Yes, you can bring an empty reusable water bottle through security and refill it at water stations in the airport. Just remember that you cannot bring a full bottle of water through security, but you can fill it up once you are past security checkpoints.
3. What types of drinks should I avoid during my flight?
It’s best to limit or avoid drinks with caffeine and alcohol, as both can contribute to dehydration. Stick to water, herbal teas, or electrolyte-rich drinks for better hydration.
4. How can I keep my skin hydrated on a flight?
Apply a hydrating moisturizer and lip balm before and during your flight to combat the dry air. Using a facial mist or hydrating spray can also help keep your skin moist.
5. Are there any snacks that can help with hydration?
Yes, snacks with high water content, such as fruits like apples, oranges, and berries, can help supplement your fluid intake. Avoid salty snacks that can exacerbate dehydration.
6. How can I stay hydrated if I can’t drink a lot of water?
If drinking large amounts of water is challenging, try consuming water-rich foods and beverages like broth-based soups or fruit juices. You can also use hydration tablets or powders added to water for a more convenient hydration option.
7. What should I do if I feel dehydrated during the flight?
If you start feeling dehydrated, increase your water intake immediately. If symptoms persist, such as extreme thirst, dizziness, or a dry mouth, alert a flight attendant for assistance. They can provide additional water and help you address any discomfort.
8. How can I rehydrate effectively after my flight?
Continue drinking water after you land to help your body recover. Eating water-rich foods and maintaining a balanced diet can also aid in rehydration and overall recovery from your flight.
9. Is it worth bringing a portable humidifier on the plane?
If you’re particularly sensitive to dry air or travel frequently, a portable travel humidifier can be a useful investment. It can help add moisture to your immediate environment, improving overall comfort.
10. How often should I get up and move during a long flight?
Try to stand up and stretch or walk around every 1-2 hours. This helps improve circulation, reduce discomfort, and can also aid in keeping you hydrated by stimulating fluid movement in your body.
