Octotrip Blog Post Series

7 Tips for Staying Healthy on Long Flights

Traveling soon? how often do you consider the impact of flying on your health? Follow these 7 tips, from an Airline Pilot, to stay healthy whilst flying.

1. Cabin Air is Dehydrating: Drink Water 

Tips for staying hydrated on a plane:


  • Take an empty water bottle through security
  • Fill this up from a drinking fountain in the Departure Lounge. Bottled water in airports is expensive!
  • Keep your bottle of water in the seat back pocket in-front of you (if it fits).
  • AVOID alcohol and caffeinated drinks because they are diuretics.
  • Diuretics interfere with the body’s water regulating hormones, dehydrating you more.
  • Use moisturizer on your skin
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2. Stretch Your Legs

Tips for stretching your legs on a plane:


  • Book a premium seat which has extra leg room.
  • Choose an aisle seat which is easy to get in and out of.
  • Get moving every hour (Seat belt sign or cabin service dependent).
  • Walk up and down the aisle. If the aisle is blocked just standing will help.
  • Don’t get in the way of the crew or other passengers.

3. Eat Light Meals

Tips for eating on a plane:

  • Avoid a heavy, rich meal.

  • Try and eat on your body clock. (I will often choose a salad on a night flight)

  • Take healthy snacks with you on-board; Cut fruit, dried fruit, nuts, cereal bars etc.


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4. Jet Lag: Listen to your Body Clock

Tips for jet lag:

  • Avoid eating meals between 10pm and 6am on your home time, until fully adjusted (Your body is designed for eating meals during the daytime)
  • schedule your sleep for during these two periods, even if all you can do is have a quick nap (Your body is naturally sleepiest at 3am and 3pm)

5. Hygiene

Tips for hygiene on a plane:

  • Avoid touching your face, rubbing your eyes.
  • Take a small 100ml bottle of hygenic hand sanitizer or anti-bacterial hand wipes 
  • Clean your hands before handling food
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6. Travel in Comfortable Clothes

Tips to stay comfy:

  • Take a set of clothes that is not too fit,i.e. pyjamas, to change into during the flight.
  • Pick clothes which are comfortable but use fabrics which allow your skin to breathe.
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7. Be careful handling heavy baggage

It’s not often we have to carry heavy baggage around. Now that airlines charge for checked baggage there is a reliance on fitting everything into a carry-on, consequently making it very heavy. We are not used to lifting such heavy items into over head lockers, especially if you are not a regular flyer.

About The Author

Hi, I’m bangpan

I’m an engineer student based in Bangkok with passion in IT and innovation.