Flying somewhere nice this year? Lucky you. But stepping off that flight isn’t always non-stop fun. Many people end flights feeling tired, head-achy or more thirsty than usual after their stint in the air. While you might put this down to jet lag, it’s mainly the result of something else: dehydration. Spending time in a pressurised cabin at 30,000+ feet dehydrates you more than you might think, and it could affect your energy and recovery once back on solid ground. However, there are some easy ways to stay one step ahead, and we’re here to tell you exactly how to do it.
Why flying dehydrates you
Why flying dehydrates youWhen you step into a plane cabin and soar into the sky, the air becomes extremely dry. On the ground, the air has a humidity of 40-60%, but once you’re cruising at a high altitude, this drops to a tiny 10-20%. This means you’re already taking in less moisture through breathing than you would inside your home, for example. What’s more, you lose moisture constantly through things like exhaling and urinating, as well as dry air drawing moisture out of your skin. Add all this together, and it’s a recipe for dehydration.
So just drink more water, right? Well, the problem comes with the inevitable attempt to avoid as many mid-flight toilet trips as possible, leading to not drinking enough water on the flight, disturbing your electrolyte balance and leading to symptoms of dehydration. So, while it may not be the most enjoyable of experiences, asking the aisle sitter to let you past again (or taking on that role for yourself) might just be your key to staying hydrated.
Signs you’re dehydrated after flying
Not sure if you’ve just got plain old jet-lag, or if the cause of your sluggishness is actually dehydration? Here are some things to look out for that might point to a lack of water as the cause:
- Dry mouth, lips or skin
- Headaches or dizziness
- Fatigue or brain fog
- Dark yellow urine
- Less frequent urination
- Muscle cramps
- Feeling lightheaded when standing up
- Bloating
- Slow digestion
If you experience any of these after flying, it’s important to know how to avoid dehydration next time you hop on a plane – so to help, here are our top tips.
How to stay hydrated while flying
There are three stages of ensuring good hydration when flying: before, during and after your flight. Hit all these marks, and you should be able to avoid the above symptoms on your next trip!
Before your flight:
To give yourself the best shot, start hydrated. For the 24 hours before your flight, sip water consistently to make sure your water levels are where they should be before you find yourself breathing that dry cabin air.
Secondly, while that airport pint (or three) might be tempting, it could be a recipe for dehydration. Drinking alcohol close to boarding will start you off on a back foot, dehydrating you before you’ve even heard the in-flight safety spiel. For maximum hydration, it’s best to skip this.
During your flight:
While you’re in the air, you should be aiming to drink a cup of water every hour. This will be enough to supplement the moisture you’re losing in the cabin. Bring a reusable water bottle along, and just ask the flight attendants for top-ups when you run out – they’re happy to do so!
If you’re flying for more than 3 hours, you might want to consider taking hydration supplements to replenish your electrolytes as you go (we’ll explain why this is important next). Our Genesis Hydration Drink is perfect for this, just mix it in with your water.
While you’re on board, you might want to pass on any alcoholic or caffeine-heavy drinks, especially if you’re already sensitive to them. The dehydrating effects of the alcohol and diuretic effects of the caffeine will just lead to more moisture loss. The same goes for salty snacks!
Finally, you can take steps to prevent external moisture loss by moisturing your hands and lips throughout the flight. That way, the water you consume won’t be lost quite as fast.
After your flight:
Touched down? The work’s not done yet: you need to keep rehydrating after landing to replenish all the moisture you lost in the dry cabin. This is key to your recovery, especially if you’re going to be exercising or working soon after. No one wants brain fog in their first day back in the office! Keep sipping on water and consider another dose of hydration supplements, especially if you were on a long-haul flight.
Why electrolytes matter on a plane
Water along isn’t enough to fully hydrate your body; without electrolytes, you won’t be able to absorb it effectively! Sodium, magnesium and potassium help you maintain fluid balance in your body, support energy production, and prevent muscle cramps – which is especially helpful after sitting in a plane seat for hours on end.
Many supplements contain other ingredients to boost your body even more. Our Genesis Hydration Drink contains added vitamin C and B vitamins alongside the electrolytes, helping to reduce fatigue and boost immune function (vital for avoiding catching the cough of the child sat behind you).
In short, adding electrolytes into your flight hydration rotation can really make a difference to how you feel once you land.
Your travel hydration checklist
So now you know what you have to do, remember to come prepared to your next flight to keep dehydration at bay. Here’s a handy list of everything you should remember:
- Bring a reusable water bottle, plus some sachets of your favourite electrolytes to mix in
- Moisturise before boarding and pack your favourite lip balm
- Drink before you’re thirsty
- Get to the airport hydrated, and eat water-rich foods pre-flight (fruit, veg, soups)
- Avoid salty snacks and dehydrating beverages on the plane
Follow all these tips, and you’ll be absolutely fine on your next flight – no matter how long it is. And hey, the person in the aisle seat knew what they were signing up for.
Check out our Genesis Hydration Drink for the ultimate flight dehydration fighter.
References
How Airplane Travel Affects Your Body | Cleveland Clinic
Why Airplanes Use Dry Cabin Air | One Monroe
