Traveling long distances by air can be an exciting adventure, but it often comes with its own set of challenges. One of the most common issues faced by travelers is dehydration. The dry air inside an airplane cabin can quickly sap your body’s moisture, leaving you feeling parched, fatigued, and uncomfortable. To help you stay refreshed and healthy during your journey, we’ve compiled some essential tips for staying hydrated on long flights.
Understanding Cabin Air and Its Impact
Airplane cabins are notoriously dry, with humidity levels often dropping to just 10-20%. This low humidity can lead to dehydration, making it essential to pay attention to your hydration needs before and during your flight. Understanding the impact of cabin air on your body is the first step in mitigating its effects.
Pre-Flight Hydration: Start Well Before Boarding
1. Drink Water in the Days Leading Up to Your Flight
Hydration should begin long before you board the plane. Start increasing your water intake a few days before your flight to ensure that your body is well-hydrated. Aim for at least 8 glasses of water a day. Avoid excessive caffeine and alcohol, as they can contribute to dehydration.
2. Eat Hydrating Foods
Incorporate water-rich foods into your diet before traveling. Fruits like watermelon, oranges, and strawberries, as well as vegetables like cucumbers and celery, are excellent choices. These foods help boost your hydration levels and can also provide essential nutrients to keep you feeling good.
Onboard Hydration: Tips for Staying Refreshed
3. Drink Water Regularly During the Flight
It’s easy to forget to drink water while engrossed in a movie or a book. Set reminders on your phone or ask the flight attendants for water regularly. Aim to drink about 8 ounces of water every hour or so. This will help counteract the drying effects of the cabin air and keep you feeling more comfortable.
4. Avoid Caffeine and Alcohol
While it might be tempting to enjoy a coffee or cocktail while flying, both caffeine and alcohol can dehydrate your body. Instead, opt for water or herbal teas. If you do choose to consume caffeinated or alcoholic beverages, make sure to balance them out with additional water.
5. Use a Hydrating Facial Mist
The dry cabin air can also affect your skin, leading to dryness and discomfort. A hydrating facial mist can help keep your skin moisturized and refreshed. Look for mists that contain hydrating ingredients like hyaluronic acid or aloe vera. Use it periodically throughout the flight to maintain skin hydration.
6. Bring a Reusable Water Bottle
Most airlines will allow you to bring an empty reusable water bottle through security, which you can then fill up once you’re past the checkpoint. Having your own water bottle ensures you always have access to water, and it’s an eco-friendly choice that helps reduce plastic waste.
7. Choose Your Seats Wisely
If possible, choose a seat near the aisle. This makes it easier to get up and walk around, which can also help with circulation and overall comfort. Additionally, having access to the aisle makes it more convenient to request water from the flight attendants.
8. Use Hydrating Lip Balm
Dry air can also lead to chapped lips, which can be quite uncomfortable. Keep a hydrating lip balm handy and apply it frequently. Look for balms that contain moisturizing ingredients like shea butter or beeswax.
After the Flight: Rehydrate and Recover
9. Continue Hydrating After Landing
Your hydration needs don’t end once you’ve landed. Continue drinking water to help your body recover from the effects of the dry cabin air. If you’re traveling across time zones, it can also help alleviate symptoms of jet lag.
10. Monitor Your Hydration Levels
Pay attention to signs of dehydration such as dark urine, dizziness, or a dry mouth. If you notice any of these symptoms, increase your water intake and consider consulting a healthcare professional if necessary.
11. Balance Your Electrolytes
Long flights can sometimes leave you feeling depleted, so it’s important to balance your electrolytes. Consuming electrolyte-rich drinks or foods like bananas, nuts, or coconut water can help replenish lost electrolytes and support overall hydration.
12. Give Your Body Time to Adjust
After a long flight, give yourself some time to adjust and rehydrate fully. Avoid jumping straight into strenuous activities and allow your body to recover. Proper hydration is key to feeling your best and ensuring a smooth transition to your destination.
In Summary
Staying hydrated on long flights is crucial for maintaining your comfort and health during your journey. By understanding the effects of cabin air, hydrating before and during the flight, and taking steps to maintain hydration after landing, you can significantly improve your travel experience. Remember to drink water regularly, avoid dehydrating substances, and take care of your skin and lips. With these tips, you’ll be better prepared to face the challenges of long-haul travel and arrive at your destination feeling refreshed and ready for your adventure. Safe travels!
FAQs on Staying Hydrated on Long Flights
1. Why is it important to stay hydrated during a flight?
Staying hydrated during a flight is crucial because the air inside an airplane cabin is typically very dry, with humidity levels often dropping to just 10-20%. This can lead to dehydration, which may cause discomfort, fatigue, dry skin, and other symptoms. Proper hydration helps you feel more comfortable and maintain overall health during your journey.
2. How much water should I drink during a long flight?
It’s recommended to drink about 8 ounces (240 milliliters) of water every hour during a long flight. Adjust this based on your personal needs, but regularly sipping water can help counteract the effects of dry cabin air and keep you hydrated.
3. Can I bring my own water bottle on the plane?
Yes, you can bring an empty reusable water bottle through security. Once past the checkpoint, you can fill it up at a water fountain or ask the flight attendants to fill it for you. This is a convenient and eco-friendly way to ensure you have access to water throughout your flight.
4. Are there alternatives to water that can help with hydration on a flight?
Yes, herbal teas and electrolyte-rich beverages can also help with hydration. However, it’s best to avoid caffeinated and alcoholic drinks, as they can contribute to dehydration. Opt for beverages that are hydrating and gentle on your system.
5. How can I prevent dry skin and chapped lips during a flight?
To prevent dry skin and chapped lips, consider using a hydrating facial mist and applying a moisturizing lip balm regularly. The facial mist helps keep your skin hydrated, while a good lip balm protects your lips from becoming dry and cracked.
6. What should I do if I start feeling dehydrated during the flight?
If you start feeling dehydrated, increase your water intake immediately. Look out for signs such as dark urine, dizziness, or a dry mouth. If symptoms persist or worsen, seek advice from a flight attendant or consult a healthcare professional after landing.
7. Is it helpful to eat hydrating foods before and during the flight?
Absolutely. Eating water-rich foods like fruits (e.g., watermelon, oranges) and vegetables (e.g., cucumbers) can help boost your hydration levels. These foods provide essential nutrients and contribute to your overall hydration.
8. How does hydration affect jet lag?
Proper hydration can help alleviate some symptoms of jet lag, such as fatigue and headache. Staying well-hydrated before, during, and after your flight supports your body’s natural rhythms and can make adjusting to new time zones easier.
9. Can I use a humidifier on the plane to improve cabin air quality?
Unfortunately, personal humidifiers are not allowed on most commercial flights. Instead, focus on using other methods like drinking water, applying facial mist, and using lip balm to manage dryness.
10. Should I continue to hydrate after landing?
Yes, continuing to hydrate after landing is important to help your body recover from the effects of the dry cabin air. Maintain your water intake to support overall health and help with recovery from your flight.
11. Are there any specific health conditions that require extra attention to hydration during a flight?
If you have certain health conditions such as kidney issues, diabetes, or are pregnant, you may need to pay extra attention to hydration. It’s best to consult with your healthcare provider before traveling to get personalized advice based on your health needs.
12. How can I tell if I’m drinking enough water on the flight?
One way to monitor hydration is by checking the color of your urine. Light yellow indicates proper hydration, while darker colors suggest that you may need to drink more water. Regularly drinking small amounts of water throughout the flight can help maintain hydration levels.
