Experts Advise Hydration and Light Meals to Avoid Discomfort During Flights

Air travel exposes passengers to changes in humidity, air pressure, and oxygen levels, which can negatively affect the body. Experts warn that the dry air inside airplanes is the main cause of dehydration, leading to symptoms such as headaches, muscle cramps, dizziness, and in severe cases, confusion or fainting. Many travelers mistakenly avoid drinking fluids to reduce bathroom visits and consume salty, fatty foods along with coffee or alcohol, which can worsen dehydration, bloating, constipation, and electrolyte imbalance.

Health specialists recommend drinking water before, during, and after flights, ideally carrying a personal refillable bottle rather than relying solely on in-flight service. Lindsay Baker from Gatorade’s Sports Science Institute advises arriving well-hydrated to prevent the need for excessive water intake mid-flight. Additionally, electrolyte intake is important for maintaining hydration, with natural sources including bananas, spinach, and avocados, or supplements dissolved in drinks. Carbonated beverages and alcohol should be limited as they can increase bloating and dehydration. Nutritionist Stephanie Smith suggests that if alcohol is consumed, a Bloody Mary is preferable due to its electrolyte and antioxidant content.

Lower cabin pressure causes intestinal gases to expand, increasing bloating. To reduce this, passengers should avoid gas-inducing foods like beans, lentils, broccoli, cabbage, onions, and Brussels sprouts. Eating smaller, lighter meals is advised since heavy meals slow digestion and prolong stomach discomfort. Foods high in sodium and simple sugars should be avoided as they increase thirst and fatigue. Clinical nutritionist Dr. Mara Burrows recommends avoiding ultra-processed airport snacks and instead choosing protein-rich foods such as unsalted nuts, Greek yogurt, cheese sticks, and hard-boiled eggs. Hydrating fruits and vegetables like watermelon, grapes, cucumbers, and celery also help maintain fluid balance.

Experts strongly discourage boarding a plane on an empty stomach, as low blood sugar can exacerbate fatigue, irritability, and dizziness. A balanced meal about two hours before takeoff is recommended to ensure energy and comfort throughout the flight.