Did you know cabin air on planes is drier than most deserts, sapping moisture from your skin and throat? Staying healthy while flying means more than just avoiding germs—it’s about keeping your body balanced in an unnatural environment. You’ll want to hydrate smarter, fend off fatigue, and move strategically to feel fresh at the time you land. Pack the right snacks, stash sanitizer within reach, and ditch tight clothes for layers that breathe. Ready to fly without feeling wrecked? These eight tips cover everything from immunity boosts to in-flight workouts.
Boost Immune System Before Traveling
Boosting your immune system before flying gives you a fighting chance against germs lurking in crowded airports and cabins.
Start by loading up on vitamin C—it strengthens your defenses, so you’re less likely to get sick. Aim for the recommended dosage before your trip, whether through supplements or citrus fruits.
Don’t skimp on sleep either; exhaustion weakens your immune system, making you an easy target for bugs. Stress also plays a role, so practice deep breathing or light stretches to stay calm.
Pack your meals with veggies, lean proteins, and antioxidants—they’ll fuel your body better than airport junk food.
And should you be heading somewhere risky, check whether you need vaccinations. A little prep goes a long way in staying healthy mid-flight.
Stay Hydrated During the Flight
After prepping your immune system for the flight, your next line of defense is keeping your body well-hydrated once you’re in the air.
The dry cabin air can zap moisture from your skin and throat, making it essential to drink plenty of water. Aim for at least one bottle (16-20 oz) per hour to stay hydrated during the flight.
Skip coffee and soda—they’ll dehydrate you faster. Instead, sip water or electrolyte drinks to replenish fluids.
The low humidity may leave you feeling parched, so keep a bottle handy and take small, frequent sips. Don’t avoid bathroom breaks—they’re a chance to stretch and keep circulation flowing.
Staying hydrated helps you feel healthy when traveling and combats fatigue. Your body will thank you later.
Disinfect High-Touch Surfaces on the Plane
Nobody wants to spend their trip fighting off germs they picked up from the plane. High-touch areas like tray tables, armrests, and seatbelt buckles are hotspots for bacteria, so wipe them down with disinfectant wipes as soon as you settle in.
Airlines clean cabins, but germs linger—your extra effort makes a difference. Focus on surfaces you’ll touch often, like overhead vents and window shades.
Pack travel-sized wipes in an easy-to-reach spot, so you’re ready without rummaging mid-flight. Avoid touching your face after handling these spots until you’ve cleaned up.
Germs spread fast in tight spaces, but a quick wipe-down boosts your personal health defense. It’s a small step that keeps you feeling fresh and in control.
Carry a Travel-Sized Medicine Kit
Keeping germs at bay is just one part of staying healthy in the air—having the right remedies on hand at the time you feel under the weather matters just as much.
Pack a travel-sized medicine kit with essentials like pain relievers, cold meds, and motion sickness tablets. Include natural remedies, like ginger chews for nausea, to ease discomfort without harsh chemicals.
Wash your hands before digging into your kit to keep it clean. Refresh supplies before each trip—expired meds won’t help. A well-stocked kit means quick relief, so you can focus on enjoying your flight instead of feeling miserable.
Practice Consistent Hand Hygiene
Keep your hands clean to stay healthy while flying—wash them often with soap and water for at least 20 seconds, especially after touching high-contact surfaces.
Carry hand sanitizer with at least 60% alcohol for times in which you can’t reach a sink, and use it before eating or after security checks.
Avoid touching your face until you’ve cleaned your hands to stop germs from spreading.
Wash Hands Frequently
Flying often means touching surfaces that hundreds of others have handled—seatbacks, tray tables, and bathroom doors—so washing your hands regularly is one of the best ways to stay healthy.
Scrub with soap and water for at least 20 seconds, especially after using the restroom, before eating, or after touching shared items. This simple habit can help reduce the spread of germs and keep you feeling your best.
Should soap not be nearby, use a hand sanitizer with at least 60% alcohol as a backup. Pay extra attention after handling luggage, boarding passes, or anything in high-traffic areas.
Avoid touching your face until you’ve cleaned up—it’s an easy way for germs to sneak in. Consistent hand hygiene is your primary line of defense whenever traveling.
Use Hand Sanitizer
One of the easiest ways to protect yourself from germs while traveling is by using hand sanitizer regularly. Carry a personal-sized hand sanitizer with at least 60% alcohol for quick cleaning whenever soap and water aren’t nearby.
Germs lurk on high-touch surfaces like tray tables, armrests, and security bins, so sanitize after touching them. Apply it prior to eating or adjusting your mask to avoid transferring bacteria to your face. Don’t forget to use it after leaving the bathroom, even though you washed your hands—door handles can undo your effort.
Keeping a small bottle handy helps you maintain hygiene without hassle. Consistency matters: the more often you clean your hands, the lower your risk of picking up unwanted bugs. Simple habits like this make a big difference.
Prioritize Sleep and Stress Management
Getting enough rest before your trip isn’t just about feeling alert—it’s your initial line of defense against travel’s wear and tear.
Prioritize sleep by aiming for seven to nine hours the night before your flight; it strengthens your immune system and helps you bounce back from travel stress.
To combat jet lag, adjust your sleep schedule a few days in advance when crossing time zones. Pack an eye mask and noise-canceling headphones to create a peaceful sleep environment mid-flight.
Manage stress by planning ahead—rush-free travel reduces anxiety. Practice deep breathing during turbulence or delays to stay calm.
Recall, a well-rested, relaxed traveler is far less likely to fall sick or feel drained upon arrival. Small efforts make a big difference in how you feel.
Maintain a Nutritious Diet While Traveling
You don’t have to sacrifice healthy eating just because you’re traveling.
Pack snacks like nuts or fruit to avoid processed airport food, and aim for meals with protein and veggies to keep your energy up.
Staying mindful of what you eat helps you feel your best, even on the go.
Pack Healthy Snacks
Even though flying can throw your eating habits off track, packing healthy snacks makes it easier to stay energized and satisfied. A lot of people grab junk food at the airport, but bringing your own options helps you stay healthy and avoid energy crashes.
Here’s how to pack smart:
- Choose nutrient-dense snacks like nuts, seeds, or whole fruits—they’re filling and won’t spike your blood sugar.
- Skip sugary treats like candy or pastries, which leave you tired and hungry soon after.
- Bring a reusable water bottle to stay hydrated, since dehydration can make hunger feel worse.
- Opt for non-perishable items like granola bars or dried fruit, so they’re easy to carry and won’t spoil.
Sticking to these tips keeps you fueled and feeling your best during your trip.
Choose Balanced Meals
Before takeoff, picking balanced meals can make a big difference in how you feel during your flight.
Start by choosing a healthy mix of vegetables, lean proteins, and whole grains to keep your energy steady. Stay away from greasy or overly salty foods—they’ll leave you sluggish or bloated.
In case you’re grabbing food at the airport, look for options like grilled chicken salads or whole-grain wraps instead of fast food.
Packing nutritious snacks, like almonds or sliced fruit, helps you avoid hunger spikes mid-flight.
Skip extra caffeine or alcohol—they dehydrate you and mess with your sleep.
A little planning goes a long way; your body will thank you upon landing feeling refreshed, not frazzled.
Limit Processed Foods
Opting for whole foods over processed options keeps your body fueled properly while traveling. Processed foods often lack nutrients and can leave you feeling sluggish, while whole foods support your immune system and energy levels.
Packing healthy snacks like nuts, fresh fruit, or whole-grain crackers helps you avoid airport junk food. Here’s how to limit processed foods and stay nourished:
- Pack smart: Bring portable whole foods like apples, carrots, or unsalted nuts.
- Hydrate wisely: Choose water over sugary drinks to avoid energy crashes.
- Read labels: Skip snacks with long ingredient lists or added sugars.
- Prioritize protein: Grab lean options like yogurt or hummus to stay full longer.
Sticking to whole foods guarantees you feel your best, even on the go.
Stay Active and Dress Comfortably for Long Flights
Several simple habits can make long flights more comfortable while keeping you healthy. To stay active, get up every two hours and walk the aisle or do seated exercises like ankle circles to boost circulation and lower deep vein risks.
Stretching helps, too—try bending forward to ease back tension or reaching overhead to loosen stiff muscles.
Dress comfortably in loose, breathable layers so you can adjust to the cabin’s changing temps. Tight clothes can make swelling worse, so opt for soft fabrics that let your skin breathe.
In case you’re prone to stiffness, pick a window seat for fewer disruptions and more control over your space.
Small moves and smart clothing choices go a long way in making your flight feel smoother.