5 Easiest Ways to Stay Hydrated While Flying

Air travel is one of the most convenient ways to get from point A to point B, but the process is pretty exhausting. By the time you’ve boarded your plane, enjoyed a few glasses of wine, fallen asleep, and finally reached your destination, you’re likely dehydrated and itching for a glass of water. But what if we told you it didn’t have to be this way? We’ve gathered some actionable tips to help you stay hydrated while flying (and avoid feeling grumpy by the time your plane hits the landing strip).

What Causes Dehydration on a Flight?

It’s not just your effort to drink tons of water that plays a role in air travel dehydration. Everything from low humidity to recirculating air contributes to how flying affects our body, all of which translates to low hydration levels. According to Edwina Clark, RD, there are a few situational factors that can cause this: “Cabin air is low and pulls fluid from your body, you’re sitting for long periods at a constant temperature and may not feel thirsty, and fluids are generally less available in-flight compared to at home.” Thankfully, though, achieving maximum hydration in the air isn’t impossible. 

Considerations Before You Get Started

Water Inequality

Unfortunately, not all water is created equal, so it’s important to drink the right water to fill you up with moisture and energy. Water filtration expert Amanda Morgott explains that spring water and purified tap water are best to drink in dehydrating circumstances because of their natural minerals. Similarly, Morgott debunks the popularized benefits of high pH water. “The body is so efficient at regulating pH that within the digestive system any alkaline water is quickly balanced,” she explains. “The impact on hydration from alkaline water is no different than that of spring water.”

Prepare Ahead of Time

Ahead of your trip, prepwork matters. You’ll want to spend time before your flight hydrating as efficiently as possible. If your flight is early in the morning, skip the coffee or juice and go straight to drinking water so that you start your flight hydrated (it pays off more than you think!). 

How to Stay Hydrated In-Flight

Avoid Alcohol

An airport beer might sound like a good idea while you’re waiting to board your flight, but the dehydrating effects aren’t worth it. Instead, consider asking for water in-flight or refilling your water bottle before boarding. If you’d rather have something with more flavor, consider an electrolyte-rich beverage like Gatorade or coconut water. 

Sip Throughout the Flight

It’s extremely important to drink water before flying, but so is hydrating consistently during your flight. “Even if you aren’t feeling thirsty, continue to keep up with fluids following travel to compensate for the fluids lost,” says Amway product design engineer Amanda Margott.

Eat High Water Content Foods

Besides drinking clean and safe H2O, eating water-rich foods can help curb dehydration. Snacking on fruits and vegetables—like watermelon, cucumbers, and strawberries—will increase your water intake and provide additional minerals to improve your energy levels.

Use Saline Nasal Spray and Eye Drops

Have you ever experienced congestion and dry eyes while flying? Dehydration doesn’t just present as headaches and fatigue, it can also show up in our sinuses. Margott recommends that frequent flyers travel with saline nasal spray and eye drops to keep dryness at bay. “As a bonus, keeping these areas moisturized also helps your body’s natural defenses against airborne germs,” she says.

Moisturize Your Lips, Face, and Body

In addition to your sinuses, don’t forget to keep your lips, face, and body moisturized while in-flight. Consider keeping a few products like lip balm, lotion, hand cream, and rosewater spray in your personal item for easy access while flying and reapply them every few hours for hydrated skin once you land.