Everything feels perfect: you’re settled in for a long-hour flight, your favorite playlist is on, and the journey ahead seems to be smooth. But while you’re cruising for 4000 miles, your body already is dealing with challenges you haven’t even noticed, especially if you’ve skipped taking water. You simply didn’t feel like you needed it.
So, what does that actually mean for your body? Once your flight hits the four-hour mark or more, your body starts going through some unexpected changes.
Stay hydrated or pay the price
The air in an airplane cabin is extremely dry – humidity levels typically range between 10–20%, compared to the comfy 40–50% we’re used to in normal environments. As a result, your body loses moisture faster through breathing, and your skin and mucous membranes dry out quicker. How may you notice you’re getting dehydrated?
Look out for:
- Dryness in your mouth, lips, and nostrils,
- Headache,
- Fatigue and sluggishness,
- Sleeplessness, etc.
But it’s not just what you feel. Your blood actually thickens a bit, which puts extra work on your heart. Prolonged sitting without movement increases the risk of blood clots, particularly for individuals with varicose veins. Another invisible issue is dryness in eyes, nose and throat which makes you more vulnerable to different viruses, especially in recycled air of a closed cabin flight.
How to Help Yourself
Drink at least 150 ml of water every hour during the flight – yes, even if you are not thirsty.
Moderate or avoid alcohol and coffee – they can increase water loss and worsen dehydration.
Get moving whenever you can: do light stretching, walking down the aisle or do gentle legs and arms shakes to help maintain blood circulation.
Greasy meals are troublemakers
Heavy, greasy or fried foods look tempting on the board, but it can actually make you feel worse. Why? Due to lower cabin pressure and extended sitting, digestion slows down significantly. Fatty foods take longer to digest, often causing stomach discomfort or nausea.
Many airplane / airport meals are high in sodium too, which leads to water retention and swelling, especially around your ankles. Combined with long periods of immobility, this increases the risk of blood clots.
Here is how to avoid overeating at all-inclusive hotels.
Skincare in the sky
Believe us, your skin hates the dry cabin air – it dries out too fast! To prevent discomfort and keep your skin healthy, pack a small in-flight skincare kit:
- cleansing facial wipes
- a moisturizing cream
- a toner
- lip balm
- eye drops
- antiseptic hand wipes or sanitizer
Want to land feeling fresh and glowing? Avoid touching your face and refresh your skin every 2–3 hours. Here’s a simple routine you can follow on the board:
- Cleaning your hands
- Gently wiping your face or using a cleanser
- Applying a toner with vitamin C or niacinamides (they’re excellent antioxidants)
- Finishing with your favourite moisturizer
- And of course, “shine bright like a diamond” (Rihanna said it best)!
Beat jet lag before you land
Jet lag is one of the most frustrating parts of long-distance travel. The key to deal with it is to start syncing with your destination’s time while you’re still in the air. For example, if you’re flying west, like from Europe to the USA, try to nap later in the flight. It helps your body get in tune with a new time zone while you’re still in the air.
Not in business class? Don’t worry – small helpers can make a big difference: bring a sleeping mask, a small neck pillow, earplugs or noise-canceling headphones to help you rest better.
Did you know that around 50% of air travelers neglect these tips? But you know it better now, you’re already one step ahead! Stay hydrated, stay fresh and take care, my dear friend.
