Top 5 Simple Strategies to Stay Hydrated During Air Travel

Flying is one of the quickest ways to travel, but it can also leave you feeling drained. After boarding, indulging in a couple of drinks, dozing off, and finally arriving, dehydration often sets in, leaving you craving water. However, it doesn’t have to be this way. We’ve compiled practical advice to ensure you remain hydrated throughout your flight, helping you land feeling refreshed rather than irritable.

Why Does Flying Lead to Dehydration?

Dehydration during air travel isn’t solely due to insufficient water intake. Factors like low humidity and recirculated air significantly impact your body’s hydration levels. Edwina Clark, RD, highlights key reasons: “The dry cabin air extracts moisture from your body, prolonged sitting at a steady temperature reduces thirst signals, and access to fluids is more limited compared to being at home.” However, staying hydrated while flying is entirely achievable. 

Key Points to Consider Before You Begin

The Disparity in Water Quality

Not all water provides the same benefits, so choosing the right type is crucial for optimal hydration and energy. Amanda Morgott, a water filtration expert, recommends spring water or purified tap water for their natural mineral content, especially in dehydrating environments. She also clarifies misconceptions about high pH water: “The body efficiently regulates pH levels, neutralizing alkaline water in the digestive system. Its hydration effects are no better than those of spring water.”

Plan in Advance

Preparation before your journey is key. Prioritize hydrating effectively in the hours leading up to your flight. For early morning departures, opt for water instead of coffee or juice to ensure you board the plane well-hydrated—this small step can make a significant difference. 

Tips for Maintaining Hydration During Your Flight

Steer Clear of Alcoholic Drinks

While an airport beer might seem tempting before your flight, its dehydrating effects outweigh the enjoyment. Instead, request water during the flight or refill your water bottle before boarding. For a tastier alternative, try electrolyte-packed drinks like Gatorade or coconut water. 

Drink Regularly During the Flight

Hydrating before your flight is crucial, but maintaining fluid intake during the journey is equally important. “Even if you don’t feel thirsty, continue drinking fluids after traveling to replenish what you’ve lost,” advises Amanda Morgott, a product design engineer at Amway.

Incorporate Foods with High Water Content

In addition to drinking clean water, consuming water-rich foods can combat dehydration. Snacks like watermelon, cucumbers, and strawberries not only boost your hydration but also deliver essential minerals to enhance your energy.

Utilize Saline Nasal Spray and Eye Drops

Ever felt congested or had dry eyes during a flight? Dehydration isn’t limited to headaches and tiredness—it can also affect your sinuses. Morgott suggests carrying saline nasal spray and eye drops to prevent dryness. “Plus, keeping these areas hydrated supports your body’s natural defenses against airborne germs,” she adds.

Hydrate Your Lips, Face, and Skin

Beyond caring for your sinuses, remember to moisturize your lips, face, and body during the flight. Pack essentials like lip balm, lotion, hand cream, and rosewater spray in your carry-on for quick access. Reapply these products periodically to ensure your skin stays hydrated and fresh upon arrival.