What are the best practices for managing hydration and nutrition during long-haul flights?

1 Drink enough water

One of the most important things you can do to stay healthy and comfortable during a long-haul flight is to drink enough water. Water helps you maintain your blood pressure, regulate your body temperature, lubricate your joints, and flush out toxins. It also prevents dehydration, which can cause headaches, fatigue, dry skin, and constipation. According to the World Health Organization (WHO), you should drink about 250 ml of water per hour of flight time, or more if you feel thirsty. Avoid alcohol, caffeine, and sugary drinks, as they can dehydrate you and disrupt your sleep cycle.

2 Eat light and balanced meals

Another key factor for managing hydration and nutrition during long-haul flights is to eat light and balanced meals. Heavy, greasy, spicy, or acidic foods can cause indigestion, bloating, gas, or heartburn, especially in the low-pressure environment of the plane. Instead, opt for foods that are high in protein, fiber, and healthy fats, such as nuts, seeds, yogurt, cheese, eggs, lean meat, or fish. These foods will keep you full and satisfied, without weighing you down or irritating your stomach. You can also bring your own snacks, such as fresh fruits, vegetables, granola bars, or crackers, to avoid the processed and salty foods offered on board.

3 Adjust to your destination time zone

One of the challenges of long-haul flights is to cope with the jet lag that can affect your sleep quality, appetite, and mood. Jet lag occurs when your internal clock is out of sync with the local time at your destination. To minimize the effects of jet lag, you can try to adjust to your destination time zone before and during your flight. For example, if you are flying eastward, you can go to bed earlier and wake up earlier a few days before your departure. On the plane, you can set your watch to the local time at your destination and follow the meal and sleep schedule accordingly. You can also use earplugs, eye masks, or melatonin supplements to help you sleep better.

4 Stay active and stretch

Sitting for long hours in a cramped seat can cause stiffness, soreness, and swelling in your muscles and joints. It can also increase the risk of developing deep vein thrombosis (DVT), a condition where a blood clot forms in a vein in your leg. To prevent these problems, you should stay active and stretch during your long-haul flight. You can walk around the cabin every hour or so, do some simple exercises in your seat, such as flexing your ankles, rotating your shoulders, or lifting your knees, or use the space near the lavatories or the galley to do some stretches. You can also wear compression socks, elevate your legs, or massage your calves to improve your blood circulation.

5 Supplement your diet

Sometimes, it may be difficult to get all the nutrients you need from the food and drinks available on a long-haul flight. In that case, you may want to supplement your diet with some vitamins or minerals that can help you stay hydrated and nourished. For example, you can take vitamin C to boost your immune system and protect you from infections, magnesium to relax your muscles and nerves and prevent cramps, or probiotics to support your gut health and digestion. However, you should always consult your doctor before taking any supplements, especially if you have any medical conditions or allergies.

6 Listen to your body

Finally, the best practice for managing hydration and nutrition during long-haul flights is to listen to your body and its needs. Everyone reacts differently to flying, so you should pay attention to how you feel and what works for you. If you are hungry, eat something healthy and satisfying. If you are thirsty, drink water or herbal tea. If you are tired, sleep or rest. If you are bored, read or watch something entertaining. If you are stressed, relax or meditate. By listening to your body, you can make your long-haul flight more enjoyable and less taxing on your health.

7 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?