By Kaitlyn McInnis
Between cabin air, excessive use of hand sanitizer, and other factors, staying hydrated while flying is no small feat.
But it's one of the most vital steps in making sure you arrive at your destination feeling fresh and ready.
"When at altitude, commercial airliners bring in outside air as part of the normal circulation process," explains Bob Bacheler, director and flight attendant for Flying Angels.
"An advantage of this is that the air is exchanged more frequently than [almost] any other building, which makes the air safer to breathe from a viral transmission perspective. The disadvantage of this is the lack of humidification, usually around 15% to 20%, which is half of what people find comfortable."
According to Bacheler, the human body loses about 8 ounces of water per hour on an airplane due to altitude, primarily from breathing.
As such, the Aerospace Medical Association (AsMA) recommends drinking around 0.25 liters (or 8 ounces) of water per hour while on a plane.
That said, staying hydrated while on a long-haul flight can be tricky.
If you're having a hard time staying hydrated while flying or just want to make sure you're doing everything right for your body, you'll want to read on.
We talked to a handful of frequent flyers and nutritionists to get their best advice on how to stay properly hydrated on a long flight without having to dash into the aisle to run to the bathroom every couple of hours.
Here are our favorite, expert-approved tips to make sure you stay properly hydrated on your next flight.
The power of chia seeds
FGO Chia Seeds
on Amazon by
USD$20 or
MX$ 92
Do you know why many athletes love overnight oats with chia seeds or other chia seed foods?
Hydration.
Travelers often think of liquids as their only source of hydration, but chia seeds should be part of it.
"Chia seeds can absorb thirty times their weight in water, which means regulating body fluids. Travelers can prepare their bodies for the long flight with a pre-flight meal that is heavy, about 1 tablespoon, in chia seeds." chia," says Erin Kaese, editor of Athletic-Minded Traveler.
Get a good bottle of water
Water purification bottle
on Amazon by
$24.97 USD or
MX$ 606
Bring your own bottle of water.
It seems simple, but it is often overlooked.
"Bringing your favorite water bottle will often require you to fill it up at a water station," says nutritionist Juliana Tamayo.
"When we don't bring our water bottle, we're more tempted to spend money on other things, like snacks or magazines, instead of water. Bringing your bottle is also a subtle reminder to drink more water whenever you see it in your bag or bag".
Attach a digital tracker
Aqualert
download it for free for iOS and Android
"If you're having trouble remembering to drink water, consider drinking it on a schedule," says Steve Theunissen, registered dietitian, nutritionist, and trainer.
Apps like Aqualert or Hydro Coach are available for free download and will remind you when to drink water to keep you properly hydrated while flying.
Aqualert will specifically calculate your daily water needs and send you notifications throughout the day.
Although it's free, there are also in-app purchases so you can enhance your experience.
drink more tea
Yogi Herbal Tea Variety Pack
at Amazon by
$8.43 USD or
MX$ 135
Water may be the best liquid to keep you hydrated, but if you're really struggling to drink that many glasses, there are other options that will keep you properly hydrated while flying.
"While plain water is best for staying hydrated, other beverages and foods can also help," says Theunissen.
Fruit and vegetable juices, milk, and herbal teas add to the amount of water you drink each day.
Consider bringing your own herbal tea bags while you fly.
They comply with the norm and all you will need is hot water that can be served to you on the plane.
Eat fruit while you fly
Theunissen also suggests eating more fruits and vegetables when you're flying.
Many of these foods contain water, particularly fruits such as pineapple, cantaloupe, watermelon, and berries or vegetables such as bell peppers, cucumbers, and celery.
Packing these foods or buying them at the airport can help keep you hydrated when you travel.
But pay close attention to the rules regarding where you travel.
Specifically, do not bring any raw fruits or vegetables on international flights, as most countries do not allow the importation of foreign produce or seeds.
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Multiply your water consumption
Liquid IV Hydration Multiplier
on Amazon by
$12.99 USD or
MX$ 899
"These days, staying hydrated isn't too hard, as you can find hydration packs everywhere," says Tamayo.
"I suggest carrying a few of these in your bag and adding them to your water during your flight. This will ensure you get the right amount of vitamins, minerals, and fluids you need to stay hydrated. I especially like Liquid IV, but you can also buy Propel or Gatorade water." G2 at the airport, although the latter has a lot of sugar."
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keep your face hydrated
Lanolips Face Base The Aussie Flyer Leave-on Recovery Mask
at ASOS for $25
Tamayo also suggests keeping a moisturizer on hand to keep your face and neck comfortably hydrated throughout the flight.
"Your skin is a good indicator of how hydrated you are, and being on a plane for long periods can dry out your skin due to the altitude and pressure on the plane," he explains.
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The Australian-founded beauty company created the Aussie Flyer with long-haul flights in mind.
The super thick face mask is extremely hydrating and the leave-in formula will help lock in moisture much longer than a regular face mask or cream.
don't forget your eyes
Visine Dry Eye Relief Lubricant Eye Drops
at Amazon by
$14.69 USD or
MX$ 699
"You'll also want to consider using tear eye drops to keep your eyes properly hydrated," says Tamayo.
The lack of moisture in the air combined with the stress of traveling can quickly result in irritated eyes, especially if you're already prone to dry eyes.
A moisturizing spray
Evian Facial Spray
on Amazon by
USD$30 or
MX$1,738
It's something every long-distance traveler should keep in their carry-on bag.
The natural mineral water spray delivers bursts of superior hydration to skin, while the convenient spray nozzle allows you to discreetly apply moisture to your face and neck directly from your seat.
Pack a hand cream
CeraVe Moisturizing Hand Cream
at Amazon by
USD$10 or
MX$ 175
Between the cool, dry air in the cabin and the abundance of hand sanitizer you'll no doubt be applying when you arrive at the airport and at your destination, your hands are likely to be in dire need of hydration.
CeraVe moisturizing hand cream will be your best option for long-lasting and fast-absorbing hydration.
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