Your In-Flight Health Guide: Tips for Staying Healthy While Flying


October 5, 2023


Flying can be an exhilarating experience as you embark on new adventures, visit far-off destinations, or connect with loved ones across the globe. However, spending long hours on a plane can take a toll on your health if you’re not mindful. To ensure that your journey is as comfortable and healthy as possible, we’ve compiled a comprehensive guide with practical tips for staying healthy while flying.

1. Stay Hydrated:

One of the most critical aspects of in-flight health is hydration. The cabin air is dry, which can lead to dehydration. Drink plenty of water throughout your flight to stay properly hydrated. Avoid excessive caffeine or alcohol consumption, as these can contribute to dehydration.

2. Choose Nutrient-Rich Meals:

Opt for balanced, nutrient-rich meals that provide your body with essential vitamins and minerals. Airline food has improved over the years, and many carriers offer healthier meal options. Consider requesting a special meal like vegetarian or low-sodium when booking your ticket.

3. Move and Stretch:

Sitting for extended periods can lead to discomfort and even health issues like deep vein thrombosis (DVT). To prevent this, take short walks in the cabin, perform in-seat exercises, and stretch your legs and arms regularly.

4. Avoid Crossing Your Legs:

Crossing your legs for prolonged periods can restrict blood flow. Keep your feet flat on the floor and wiggle your toes to maintain circulation.

5. Wear Comfortable Clothing:

Dress in comfortable, breathable clothing and layers that you can adjust as needed to accommodate changes in cabin temperature.

6. Sanitize Your Space:

Carry sanitizing wipes to clean your armrests, tray table, and other frequently-touched surfaces. This simple precaution can help reduce your exposure to germs.

7. Use Neck Support:

Invest in a neck pillow or travel pillow to support your neck and head during rest. Adequate sleep is essential for your overall well-being.

8. Stay Relaxed:

Flying can be stressful for some passengers. Bring items that help you relax, such as headphones, soothing music, or a good book. Deep breathing exercises can also help calm your nerves.

9. Eye Protection:

Wearing an eye mask can help block out cabin lighting and promote better sleep. Restful sleep is crucial for staying healthy during long flights.

10. Follow COVID-19 Guidelines:

In today’s world, adhering to COVID-19 safety protocols is paramount. Wear a mask, maintain physical distancing when possible, and use hand sanitizer frequently to protect yourself and others.


Your health and well-being should remain a top priority during air travel. By following these tips for staying healthy while flying, you can make your journey more comfortable, reduce the risk of health issues, and arrive at your destination feeling refreshed and ready to explore. Remember that a little extra care and preparation can go a long way in ensuring a healthy and enjoyable flight experience. Safe travels!