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Flying can take a toll on the body in many ways, but experts say there are some simple nutritional rules travelers should follow to reduce common problems like bloating, dehydration, dry skin and fatigue.
Air travel exposes travelers to changes in cabin humidity, pressure and oxygen levels that can affect overall comfort, and stale cabin air has a major impact on dehydration.
In addition to thirst, dehydration can cause headaches, low energy, muscle cramps and dizziness. In extreme cases, it can even lead to confusion and unconsciousness.
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Travelers should eat light meals with protein and avoid foods full of salt or sugar, experts say. (Stock)
Travelers tend to make several mistakes that lead to dehydration, experts say. Many people avoid using fluids when going to cut down on shower breaks.
Others may choose salty, fatty and heavy foods. It’s also common to load up on caffeine and alcohol, which can contribute to bloating, constipation, dehydration and electrolyte imbalances.
Health experts advise to hydrate before, during and after the flight. Bring your own drinkable water bottle and fill it up, so you don’t have to rely on internal drinks.
“When you feel thirsty, your body is already dehydrated,” Lindsay Baker, director of the Gatorade Sports Science Institute, told Eating Well. “It’s best to plan ahead and make sure you’re well-hydrated before you start your trip. This helps avoid the need to drink large amounts of fluids to ‘catch’ dehydration later.”
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Drinking water alone may not be enough, according to Baker.
“Your body needs electrolytes to hold on to the water you drink,” she said.
Electrolytes are found naturally in foods such as bananas, spinach and avocados and are also available in drink mixes and tablets.
Carbonated drinks, such as soda, sparkling water and beer, also make constipation worse by adding gas to the stomach.
Alcohol, and excessive consumption of caffeine, can cause dehydration and are best avoided when traveling by plane, experts say.
Alcohol can make dehydration caused by air travel worse, experts warn. (Stock)
“If you want to drink alcohol, choose something like one Bloody Mary – tomato juice is a source of electrolytes and is rich in antioxidants,” Stephanie Smith, women’s health specialist for Agora Health, told CNT Travler.
Reduced cabin pressure on airplanes can cause gas in the digestive tract, leading to constipation. To reduce this effect, experts advise to avoid foods that produce gas, such as beans, lentils, broccoli, cabbage, onions and Brussels sprouts.
Eat small, light meals, as large, heavy meals slow down digestion and leave more food sitting in the stomach.
Foods with too much sugar and too much salt should also be avoided. High-sodium foods can increase thirst and may contribute to short-term bloating during flights.
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“I suggest that people avoid snacks that are full of simple carbohydrates or added sugars without other macronutrients for good balance,” Marra Burroughs, a nutritionist and registered dietitian, told Travel + Leisure.
“Walking is stressful in the first place, and a moderate carb-heavy snack can lead to an injury that can worsen the experience and add to the fatigue,” says Burroughs. “If you want to eat a snack that’s high in sugar, I recommend pairing it with fat and protein to balance it out.”
Water-rich foods, such as fresh fruits and vegetables, are healthy foods to eat while flying, according to nutritionists. (Stock)
It’s best to avoid highly processed airport snacks and choose protein-rich options like unsalted nuts, Greek yogurt, cheese sticks and hard-boiled eggs.
Nutritious foods rich in water such as watermelon, grapes, cucumbers and celery can also help travelers stay hydrated.
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Flying on an empty stomach is also a bad idea, experts say, because low blood sugar can cause fatigue, irritability and dizziness during the trip. Eating a nutritious meal a few hours before flying.
