Blog sixteen: Staying on track while you travel, part 2
Let’s dive a little deeper into some of the unsung heroes of feeling good while travelling, especially when it comes to staying hydrated while flying.
Air travel can be sneaky. You might feel like you’re resting while cruising through the clouds, but your body is working overtime: adjusting to cabin pressure, coping with recycled air, and navigating changes to your circadian rhythm. Cabin air has very low humidity, sometimes less than 20%, compared to the average 40–60% we’re used to on land. This dries out your skin, your sinuses, and can even increase fatigue and bloating. One of the most impactful, overlooked things you can do for your travel wellbeing? Hydrate like it’s your job. Here’s why—and how.
Tips for staying hydrated and well while you fly and travel:
Drink Early and Often
Start hydrating the day before you fly. Don’t wait until you’re on the plane! Then aim to drink 250ml–500ml of water every hour during your flight. It sounds like a lot, but even sipping consistently makes a big difference. If you’re wearing a mask or flying long-haul, this becomes even more important.
Electrolytes Are Your Travel Companion
Filtered water is great, but it can lack minerals. This is where electrolyte sachets can come in really handy. This helps you retain the water you’re drinking and supports your nervous system, energy levels and mood. It can also prevent that headache from starting on the plane. We use f.oreyou as they are super easy to travel with, but there are many other brands you could use. Aim for anything over 1000mg sodium, 200mg of potassium, 60mg magnesium.
Skip the Coffee & Booze (Temporarily!)
Caffeine and alcohol are both dehydrating and mess with your sleep and hydration. Try avoiding both before and during the flight if you want to land feeling clearer and less puffy. Save that Aperol Spritz for the pool, not row 36A.
Herbal Helpers
Consider packing a calming tea bag like chamomile or peppermint in your carry-on. Ask for hot water onboard and enjoy a little ritual mid-air that supports hydration and digestion.
More Tips for Staying Well While Travelling
Support Your Lymphatic System
Travel = swelling, fluid retention and stagnation. Try wearing compression socks for long-hauls, get walking as soon as you land and get up out of your seat as often as possible (don’t worry about being annoying), and if you can, dry brush before flying. Simple, effective, and helps your body bounce back faster. I once had a lymphatic drainage massage pre flight once and the difference in puffiness was significant!
Skin SOS
Hydration isn’t just about water. Use a face mist or rich moisturiser in-flight to prevent that dry, tight post-plane feeling. Bonus: a mini skincare ritual can help relax your nervous system too.
Stay on Top of Digestion
Dehydration slows digestion, so keeping your water and fibre intake high during and after travel helps things move. Chia pudding, fibre sachets, or travel-friendly psyllium can be handy in your toiletry bag.
Be Mindful of Flight Snacks
Salty snacks like pretzels, processed crackers or even plane meals can be super dehydrating. Pack your own protein bars or low-sugar trail mix instead to keep blood sugars balanced and aim to eat meals that make you feel good once you land. This all helps to reduce jet lag severity.
Let Your Body Catch Up
Give yourself a buffer. So often we try to jump straight back into work or full holiday mode the moment we land. Instead, allow space to recalibrate. Movement, hydration, daylight exposure (especially viewing sunrise and sunset, and an early night are your post-flight power combo.
Travelling well isn’t about being perfect. It’s about feeling good while still enjoying the ride. And sometimes, that starts with your flight so you can get right into enjoying your holiday.
#travelhealthtips #healthytravel #hydration
