Top Tips for Staying Hydrated on Long-Haul Flights
Traveling to a faraway destination is exciting. You’ve got your itinerary sorted, your bags packed, and a thrilling adventure ahead. But there’s one thing that can sneak up on you during your long flight: dehydration.
Spending hours in a pressurized cabin with dry air can really take a toll on your body, leaving you feeling fatigued, sluggish, and less than stellar when you finally land. The key to making it through those long-haul flights feeling refreshed? Staying hydrated.
You might be thinking, “Isn’t it just about drinking water?” Well, yes — but it goes a little deeper than that. Hydration isn’t just about gulping down water; it’s about maintaining the balance of fluids in your body, making smart choices during the flight, and staying ahead of dehydration before it strikes. Luckily, there are some great tricks to help you stay on top of it.
Whether you’re a seasoned traveler or getting ready for your first international flight, these simple hydration tips could help you reach your destination feeling great.
Why Hydration on Flights Is So Important
Airplane cabins are notoriously dry — with humidity levels dropping to around 10-20%. That’s significantly lower than the average indoor environment, where humidity hovers between 40-60%. This low humidity can quickly cause your body to lose water, leading to dehydration. And it’s not just about feeling thirsty — dehydration can lead to headaches, dry skin, fatigue, muscle cramps, and even digestive issues like bloating.
If you’re already dehydrated when you land, it can make jet lag worse, lower your immune defenses, and leave you feeling groggy. Not exactly the best way to start your trip, right? That’s why staying hydrated on long flights is more than just a matter of comfort — it’s about making sure you feel energized and healthy when you step off the plane.
1. Start Hydrating Early
One of the simplest yet often overlooked hydration tips is to start early — like before you even get to the airport. Think of it as building up your hydration reserves. In the 24 hours leading up to your flight, try to increase your fluid intake. Sip on water consistently throughout the day to make sure your body is already well-hydrated before you board.
This also means skipping out on heavy caffeinated or alcoholic beverages the day before your flight, as they can dehydrate you. Instead, focus on water, herbal teas, or beverages with added electrolytes to ensure your body is in the best shape to handle the dry air on the plane.
Drink water with meals and carry a water bottle with you as you prep for your trip. Adding a splash of lemon or cucumber to your water can make it a bit more enjoyable, too!
2. Pick the Right Seat
We all know the seat you choose can impact your comfort during a long flight — but did you know it could also impact your hydration? If you’re sitting in a window seat, you might feel a bit too cozy to get up frequently for water refills or bathroom breaks, which could limit how much fluid you consume.
Opting for an aisle seat gives you more freedom to move around and make those all-important hydration pit stops without feeling like you’re disturbing anyone.
Plus, sitting in the aisle means easy access to your water bottle, restroom, and those in-flight drink services — so you can stay on top of your hydration game without any hassle.
3. Bring a Refillable Water Bottle (and Use It!)
Airplane service is great, but those tiny plastic cups of water they bring around every few hours just aren’t going to cut it. When you’re trying to stay hydrated on a long flight, having your own water bottle can make all the difference. And don’t worry about buying expensive bottled water at the airport — most airports now have filtered water stations where you can refill your bottle once you’re through security.
A reusable bottle not only keeps you stocked up on water, but it’s also environmentally friendly. Many experienced travelers swear by bringing large-capacity bottles (think 32 ounces or more), while others prefer collapsible bottles that take up less space in their carry-on when empty.
If you’re not a fan of plain water, try packing a few fruit-infused water packets to add a splash of flavor to your H2O.
4. Add Electrolytes for a Hydration Boost
Sometimes, plain water might not be enough to keep you hydrated on long-haul flights. That’s where electrolytes come in. Electrolytes are essential minerals (like sodium, potassium, and magnesium) that help regulate the fluid balance in your body. When you’re on a long flight, especially in a dry cabin, you could lose electrolytes through sweat or even just through the dry air.
Many foods are packed with essential minerals and salts, and by eating the right ones, you can help your body maintain its electrolyte balance. For example, bananas, coconut water, avocados, and peanuts are all excellent sources.
5. Skip the Coffee and Alcohol
It might be tempting to indulge in a pre-flight coffee or an in-flight cocktail, but both alcohol and caffeine are known to have dehydrating effects. They act as diuretics, which means they may cause your body to lose water more quickly. This can make you feel more dehydrated over the course of the flight, especially if you’re flying for hours at a time.
If you’re craving a little caffeine boost, try to limit it to a single cup and make sure you drink extra water to compensate. And if you’re thinking about that free in-flight wine, it might be worth passing it up for a better post-flight feeling.
Swap coffee and alcohol for herbal teas, like peppermint or chamomile, which are not only hydrating but can also help you relax during your flight.
6. Snack on Hydrating Foods
Staying hydrated on a long flight doesn’t just come from drinking water. You can actually eat your water too! By snacking on water-rich foods, you’re adding a sneaky boost of hydration that can help keep your body feeling good. Avoid salty snacks, which can make you thirstier, and go for fresh fruits like oranges, grapes, and watermelon — all of which have high water content.
Not only are these snacks hydrating, but they’re also a lot lighter on your stomach than the salty, processed snacks often available during flights. If you’re not sure what your airline will offer, pack your own healthy, hydrating snacks to munch on throughout the journey.
7. Don’t Forget to Moisturize
It’s not just your internal hydration that needs attention — your skin can also suffer from the dry air on planes. Cabin air can leave your skin feeling dry, tight, and uncomfortable, which is why it’s important to pack a small travel-sized moisturizer and lip balm in your carry-on. Apply them regularly throughout the flight to keep your skin and lips feeling smooth and hydrated.
You might even want to go a step further by packing a hydrating facial mist or serum to spritz onto your skin when it feels especially dry. Not only will it give your skin a boost, but it’ll also make you feel more refreshed and awake — a nice little in-flight pick-me-up!
8. Set Regular Hydration Reminders
It’s easy to lose track of time on a long flight, especially when you’re watching movies, reading, or sleeping. Before you know it, hours can pass without you even realizing you haven’t taken a sip of water. One simple way to avoid this is by setting hydration reminders on your phone or smartwatch. Even a gentle buzz every 30 minutes can remind you to take a few sips, helping you stay hydrated throughout the flight.
Apps like WaterMinder or even the health app on your phone often have hydration-tracking features, making it easier to monitor how much water you’re consuming over the course of your journey.
Try to aim for small sips rather than gulping down large amounts at once. This allows your body to absorb the water more effectively and prevents multiple bathroom trips all at once.
9. Wear Comfortable, Breathable Clothing
You might not think your outfit choice has much to do with hydration, but it can play a role. Wearing layers of light, breathable clothing allows you to easily adjust to the changing temperatures inside the cabin. Some flights can get quite chilly, while others may feel a bit stuffy. If you’re wearing heavy or tight clothing, you might start to sweat, which causes your body to lose fluids more quickly.
Dressing comfortably in loose, layered clothing helps regulate your body temperature and prevents unnecessary water loss. Plus, being comfortable during a long flight can make the entire experience much more pleasant.
10. Drink Water Before You Feel Thirsty
One of the best ways to stay ahead of dehydration is by drinking water before you even feel thirsty. Thirst is often a sign that your body is already becoming dehydrated, so staying ahead of it is key to feeling good during a long flight. Take small sips of water regularly, even if you don’t feel thirsty yet.
By consistently sipping water throughout the flight, you can help prevent that dry mouth, tired eyes, and sluggish feeling that often comes with dehydration. Remember, it’s all about maintaining a balance — not overloading your system all at once but keeping it steadily hydrated.
Stay Hydrated
When it comes to long-haul flights, staying hydrated is one of the simplest ways to ensure you feel great when you land. From packing a water bottle and hydrating snacks to using skin moisturizers and avoiding dehydrating drinks, these tips could make a huge difference in your overall travel experience. It’s not just about drinking water; it’s about maintaining the right balance for your body — inside and out.
