Experts Advise Hydration and Light Foods to Prevent Fatigue and Bloating on Flights

As summer travel season approaches, nutrition and health experts warn that air travel can significantly strain the body due to changes in air pressure, oxygen levels, and extreme dryness in the cabin. Common issues such as bloating, dehydration, headaches, and fatigue can be mitigated by adopting proper dietary habits before and during flights. Experts recommend planned water intake, electrolyte consumption, and avoiding heavy or salty foods to maintain well-being.

The dry cabin air is a primary cause of dehydration, which can lead to headaches, muscle cramps, and dizziness. Lindsey Baker, director at the Gamait Sport Institute, emphasized that drinking water alone is insufficient; the body also requires electrolytes found in foods like beets, spinach, and avocado or through supplements. She advised drinking fluids well before the flight to prevent severe thirst and dehydration during travel.

Reduced air pressure in the aircraft causes intestinal gases to expand, resulting in bloating. Clinical nutritionist Dr. Mara Boroz advised avoiding sugary snacks and empty carbohydrates, which can worsen fatigue. Carbonated drinks, alcohol, and excessive caffeine should also be limited as they increase dehydration and gas. However, nutritionist Stephanie Smith suggested that travelers who want to consume alcohol might opt for a Bloody Mary, as tomato juice provides antioxidants and electrolytes.

Instead of processed snacks, experts recommend protein- and water-rich foods such as unsalted nuts, Greek yogurt, fresh berries, and cucumbers. Common passenger mistakes like avoiding drinking to reduce bathroom visits or eating heavy, salty, and sugary foods exacerbate dehydration, fatigue, and bloating. Nutritionists urge travelers to plan hydration and electrolyte intake carefully and choose light, nutritious foods to improve the flight experience.