Practical Tips for Staying Healthy on Long-Haul Flights
Plan Your Hydration Before Boarding Dehydration is common at 30,000 feet. Start drinking water a few hours before you reach the gate. Bring an empty reusable bottle through security and fill it at the airport water station. Aim for at least eight ounces every hour while you are in the air. Avoid sugary drinks and limit caffeine, which can increase fluid loss. Alcohol also dries you out, so keep it to a minimum. If you do choose a glass of wine, follow it with a glass of water. Small, frequent sips work better than large gulps that can cause a bloated feeling. Move Your Body Regularly Sitting still for many hours can cause stiffness and reduce circulation. Set a timer to stand up and walk the aisle every 30 to 45 minutes. Simple stretches at your seat—neck rolls, shoulder shrugs, ankle circles—help keep blood flowing. If you have a window seat, use the space near the wall to do calf raises. Lift your heels, hold for a few seconds, then lower them. Repeat ten times. This motion redu...