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Long flights can feel like a marathon—hours stuck in a cramped seat with limited movement. If you’ve ever struggled to stay comfortable or healthy while flying, you’re not alone.
I’ve been on more long-haul flights than I can count, and over time, I’ve learned the best health tips for long flights to avoid feeling wrecked when I land.
From staying hydrated to dressing smartly, these small tips have saved me more times than I can remember.
In this ultimate guide, you’ll learn everything you need to conquer long-haul flights and arrive at your destination feeling refreshed, healthy, and ready to explore. Let’s dive in!
1. Dress Comfortably
One thing I learned the hard way is that dressing comfortably for a long flight is absolutely essential. Whether you’re on a short or long-haul flight, comfort is key.
Air travel can be unpredictable when it comes to temperature, so layering is a must. You want to be able to add or remove layers quickly to stay comfortable.
I always pack a sweatshirt because the temperature tends to drop mid-flight. I once regretted not bringing an extra layer on a long flight from New York to San Francisco and ended up freezing for hours!
Slip-on shoes are ideal because not only are they easy to remove, but they’ll also keep you comfy when you’re walking through security or up and down the aisle.
Tip: pack compression socks to help with circulation, especially if you’re on a long flight. These socks reduce your chances of swelling and deep vein thrombosis (DVT), which can occur from sitting for long periods.
I personally noticed a huge difference in comfort after my first time using them—no more swollen feet!
Expert Tip
“Wearing tight clothing on a flight is not advised, especially for lengthy ones. You’ll be sitting down for a long time, and wearing clothing that is too tight will make it difficult for you to move or even breathe. As a result, you won’t be resting and relaxing throughout your journey, but rather will be uncomfortable and restless the whole time. Choose breathable clothing that allows for simple movement so that you may easily get up to use the restroom or go nap.” – Karl Tippins, Editor in Chief, Health Times.
2. Hydrate
Staying hydrated on a flight is one of the most important things you can do for yourself. I learned this the hard way during a long flight to Southeast Asia when I didn’t drink enough water.
By the time I landed, I had a terrible headache, dry skin, and serious jet lag. It was not the best lesson to learn.
It’s no secret that cabin air is super dry, with low humidity levels that can leave you feeling parched.
Staying hydrated is one of the most important health tips for flying because dehydration can make you feel sluggish and worsen jet lag symptoms.
You might not feel thirsty during plane travel, but your body needs that water. Now, I always bring my own reusable water bottle and make it a point to ask for refills throughout the flight.
This simple habit can make a big difference in how you feel when you land, especially on long-haul flights.
Expert Tip
“As someone who frequently travels across different time zones for work, I’ve picked up some effective strategies to manage anxiety during long flights. The simplest yet quite effective is: stay hydrated. Dehydration can worsen feelings of anxiety. I always bring a water bottle with me when I travel.” – Mark Damsgaard, Founder & CEO, Global Residence Index.
Remember, hydration doesn’t just keep you comfortable; it’s essential for staying healthy in the dry air of a plane cabin.
Consider drinking herbal tea instead of coffee or sodas, as caffeine and alcohol can further dehydrate you and mess with your time zone adjustment.
You can always politely ask for hot water and brew your own teas mid-flight. I always bring a couple of herbal tea bags—to keep me hydrated and calm during the flight.
3. Eat Nutritious Snacks
Airline meals are a hit or miss—and let’s be honest, sometimes they’re not the most nutritious. Now, I always pack my own healthy snacks to make sure I have something tasty and nutritious on hand.
It’s a game-changer! Packing your own healthy snacks ensures you have something that’s both delicious and filling to keep you going. Plus, it’s a great way to stay on top of your nutrition during long haul flights.
Expert Tip
“As a dietitian, I suggest you go for nutritious and portable snacks to help you stay energized and healthy during your trip. Common snacks you can find in airports are almonds or mixed nuts that are rich in healthy fats, fiber, and protein. They’ll keep you feeling full and provide a good dose of magnesium for calming anxiety.” – Catherine Gervacio, Registered Nutritionist and Diet Consultant for WOWMD.
Some great options include mixed nuts, whole wheat crackers with cheese, and even dark chocolate. These snacks provide a good balance of carbs, protein, and healthy fats to keep your energy levels up during the flight.
I usually bring a small container of almonds and dark chocolate—perfect for when I’m feeling hungry between meal services.
Avoid greasy or heavy meals that could make you feel bloated, as it’s harder to digest food at 35,000 feet. Stick with lighter, more nutritious options that won’t weigh you down during your plane travel.
4. Stretch Regularly
Long flights can be tough on your body, and I’ve learned that sitting for hours without stretching is a recipe for disaster. Once, I didn’t get up enough on a 14-hour flight, and I felt like my legs were made of cement when I landed.
Now, I make it a point to stretch every chance I get. Sitting still for too long can lead to all sorts of discomfort, and possibly deep vein thrombosis (DVT), especially on a long-haul flight.
The key to preventing this? Keep that blood flowing with stretches and simple movements.
In-seat stretches like ankle circles and seated leg lifts are easy ways to keep circulation moving without bothering others in your row.
You can also try calf raises while waiting in line for the restroom. I even do calf raises while brushing my teeth in the airplane bathroom! Every bit helps.
Whenever you can, get up and walk around the plane to encourage blood flow and stretch out stiff muscles. Just avoid getting in the way of flight attendants!
Expert Tip
“Stay active during the flight. Inactivity during long flights can lead to discomfort and increase the risk of deep vein thrombosis. Set reminders to stand up, stretch, and walk around the cabin every couple of hours. Simple exercises like ankle circles or calf raises while seated can also promote circulation.” – Matthew O’Brien, Sleep & Respiratory Care Expert.
5. Move Around
Don’t be afraid to get up and move around during the flight—it’s not just good for your body, it’s a necessity.
On my first long-haul flight, I was too shy to keep getting up except to use the restroom, and by the time we landed, I was so sore and tired. Now I don’t hesitate to get up for a quick stretch or bathroom break.
Walk to the bathroom, stroll down the aisle, or even do a little stretching at the back of the plane if space allows.
Regular movement is not just good for circulation, but it also helps prevent stiffness and fatigue. If I’m stuck in a window seat, I do leg lifts or flex my ankles under the seat—every bit of movement helps!
6. Get Some Sleep
I’ve had my fair share of sleepless flights, and it’s no fun. Learning how to sleep on a plane took some trial and error, but now I never fly without my neck pillow and noise-canceling headphones.
Catching some Z’s on a long flight can make a world of difference when you land. Bring essentials like a neck pillow, eye mask, and noise-canceling headphones to create the most sleep-friendly environment possible.
Timing your sleep is important, too. Adjust your rest schedule so you’re sleeping according to the time zone of your destination.
This helps reduce jet lag and makes it easier to adjust when you arrive. I started doing this after a long-haul flight to Vietnam, and it really helped me adjust faster to the new time zone.
It’s hard to force yourself to stay awake but as one of my friends says, jet lag is a choice!
Tip: Make sure your seat belt is fastened over your blanket so flight attendants don’t have to wake you up during turbulence checks!
🤩 I love this eye mask and neck pillow
7. Take Care of Your Mental Health
Airplane travel isn’t just about your body—your mind needs attention too, especially during a long flight. Long flights can be mentally draining, particularly if you’re dealing with in-flight anxiety, turbulence, or COVID concerns.
I’ve definitely had moments of anxiety during flights, but over time I’ve developed my own calming strategies that help me relax.
Breathing exercises can help calm your nerves during turbulence or when you’re feeling claustrophobic. I personally use box breathing: Inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4.
You’ll be amazed at how quickly this simple method can help you refocus and calm your body.
Expert Tip
“Mindful breathing exercises—like box breathing—can calm your nervous system and reduce feelings of panic. Research shows that deep breathing lowers cortisol levels and helps your body shift from the fight-or-flight response into a more relaxed state.” – Lachlan Brown, Behavioral Psychologist & Founder of Hack Spirit.
Tip: Use a visualization technique.
Picture yourself arriving refreshed and happy at your destination—whether it’s Paris, Tokyo or any other city—this mental trick can help ease anxiety.
I always imagine myself stepping off the plane, excited and ready for the adventure ahead—it really helps!
I always have my Balance Grounding Blend of Essential Oils with me on Long Flights
8. Hygiene is Key
Let’s face it: after a long flight, you can feel pretty gross. I’ve made it a habit to pack a small freshen-up kit that I use mid-flight and right before landing.
Create a mini freshen-up kit with hand sanitizer, face wipes, and a toothbrush to keep yourself clean throughout the trip.
I also always bring my favorite travel-sized face wipes, skin mist, moisturizer, sunscreen and hand sanitizer to keep germs at bay.
These small items are essential, especially in the tight quarters of a plane where germs circulate.
Using these items regularly will not only make you feel better, but it will also help minimize the spread of germs among other passengers.
A quick clean-up before landing can make all the difference, and it feels like a reset after hours of sitting.
I’ve learned to always give my tray table a wipe-down before eating or setting anything down—it’s one of the germiest spots on the plane!
Expert Tip
“I would highly recommend packing a toothbrush and toothpaste in your personal bag. Oral hygiene is so important, and when flying for long hours, your regular schedule can get off track. You can brush your teeth before you land so that you feel refreshed and have good breath when you arrive at your destination, too.” – Dr. Jerry Friedman, North Jersey Oral & Maxillofacial Surgery.
The best disposable toothbrushes for flights
9. Stay Entertained
Let’s be honest these flights can get boring if you are not interested in any of the in-screen options. I always make sure I’m prepared with entertainment options to pass the time. Having a mix of things to do really helps the hours fly by.
Pack your tech essentials like a tablet, e-reader, or smartphone with plenty of pre-downloaded content.
Before every flight, I download a couple of podcasts, movies, and even a few episodes of my favorite TV shows (from my favorite streaming platforms), since I never want to rely on inflight Wi-Fi. I also always have my favorite playlists downloaded and ready.
Don’t forget to bring your charging cables and maybe a portable charger to keep your devices powered up for the entire flight.
If you’re looking for a more engaging experience, try brain games or apps that teach new languages or skills, you could come off the plane having learned something new!
For those who prefer non-tech options, pack a magazine or a good book. Sometimes it’s nice to give your eyes a break from screens, especially in the dry cabin air.
I always bring a paperback for those moments when I just want to disconnect.
Don’t forget your portable charger which has saved me so many times!
Final Tips and Takeaways
Remember staying healthy during plane travel isn’t just about avoiding jet lag or getting enough sleep; it’s about keeping your body moving, drinking enough water, and taking care of your mental well-being throughout the trip.
The next time you’re traveling by plane, follow these health flying tips to ensure a smoother, more comfortable experience.
And don’t forget arriving at your destination feeling good is all about keeping your body moving, getting enough sleep, and caring for your mental and physical well-being during the flight.
Key Takeaways for Your Next Long-Haul Flight
Dress comfortably with layers
Hydrate constantly
Pack nutritious snacks
Stretch regularly and get up to move
Use a neck pillow, eye mask, and noise-canceling headphones to help you get sleep on the flight.
Don’t forget your hand sanitizer and a mini hygiene kit
Preload your devices with offline content
By following these health tips for long flights, you’ll be well-prepared for your next air travel adventure, whether you’re flying to Syndey or another destination across the globe.
Stay healthy, keep moving, and enjoy your trip!
Ready to Fly Smart?
Now that you’re armed with the best health tips for long flights, it’s time to put them into action. Don’t wait until your next trip—start by packing your essentials and mentally prepping for the journey.
If you have more tips or need advice, shoot me a message or check out more solo travel hacks and inspiration. Safe travels, and remember, your adventure starts the moment you step on the plane!
Meet the Experts
Throughout this guide, I’ve gathered advice from some amazing professionals who have shared their top health tips for long flights. Here’s a little more about the experts who helped make this guide so valuable:
- Karl Tippins is the Editor in Chief of Health Times. With a deep understanding of health and wellbeing, Karl’s expertise in fitness, mental health, and wellness is trusted by readers worldwide. His advice on dressing comfortably for long flights will help you stay relaxed and comfortable, even on those lengthy journeys.
- Mark Damsgaard, Founder & CEO of Global Residence Index, specializes in global migration and frequently travels across multiple time zones. Mark’s personal experience with managing anxiety and hydration during flights makes his advice particularly valuable for frequent flyers.
- Catherine Gervacio, RND, is a Registered Nutritionist and Diet Consultant for WOWMD. Catherine offers practical tips on maintaining energy and calming anxiety through smart snacking. Her focus on nutrition and magnesium-rich foods is key for staying healthy while flying.
- Matthew O’Brien is a Sleep and Respiratory Care expert who emphasizes the importance of movement during long flights. His insights on simple in-seat exercises and reducing the risk of DVT are crucial for any traveler’s health routine during air travel.
- Lachlan Brown, Behavioral Psychologist and Founder of Hack Spirit, is a pro at helping travelers stay mentally grounded. Lachlan’s calming techniques, like box breathing and visualization, are incredibly helpful for easing anxiety during long flights.
- Dr. Jerry Friedman from North Jersey Oral & Maxillofacial Surgery stresses the importance of hygiene, especially oral care during long flights. His practical advice on freshening up mid-flight helps travelers feel more confident upon landing.
These experts bring a wealth of knowledge and practical tips to help you not only survive but thrive on your next long-haul flight!
FAQs About Staying Healthy on Long Haul Flights
How do I prepare my body for a long flight?
To prep your body for a long flight, hydrate well in the days leading up, get a good night’s sleep, and stretch before boarding. Bring cozy layers, compression socks, and some snacks to keep you comfortable and energized.
What to do on long flights for health?
For health on long flights, keep moving! Stretch your legs every couple of hours, drink plenty of water, and use compression socks to boost circulation. A few stretches at your seat and deep breaths can also help fight off fatigue and stiffness.
How do I prepare my stomach for a long flight?
To prep your stomach for a long flight, eat a meal with seasonal veggies the day before, then start your flight day with warm lemon water. Swap caffeine for herbal tea and go easy on carbs.
How do you not get sick on a long flight?
To avoid getting sick on long flights, try these tips: stay hydrated, pick a window seat, bring ginger chews, keep fresh air circulating with the overhead vent, avoid heavy foods, and get up to stretch.
What is the best seat on a plane to avoid getting sick?
For staying healthy, the window seat is your best friend! It minimizes contact with people moving through the aisle and surfaces others touch.
Should you shower after flying?
Yes, definitely shower after flying! It’s the best way to wash off germs and feel refreshed post-flight.
How do you get rid of jet belly?
Stay hydrated! Sip on water, coconut water, or herbal teas like dandelion, ginger, or peppermint to help your body digest and beat that jet belly. Moving around—take a walk or stretch—also keeps things flowing and can make you feel lighter faster.
