I still remember my first long-haul flight as a passenger, before I became a flight attendant. I was so excited to travel to Japan, but I didn’t know the secret to how to stay hydrated while flying. I ended up feeling bloated, tired, and sluggish after the flight, and it took me days to recover. It wasn’t until I started working as cabin crew that I learned the importance of hydration during flights. My colleagues would always remind me to drink plenty of water, and it made a huge difference in how I felt after a flight.
As someone who’s spent years flying around the world, I’ve learned that staying hydrated is not just about drinking water, but also about making conscious choices throughout your journey. In this article, I’ll share my honest, no-hype advice on how to stay hydrated while flying, from what to drink and eat before and during the flight, to how to avoid dehydration and jet lag. I’ll give you the same tips I share with my friends and family, and the same tricks I use myself to stay energized and focused during long flights. Whether you’re a frequent flyer or just taking a one-time trip, these practical tips will help you arrive at your destination feeling refreshed and ready to go.
Table of Contents
- Guide Overview: What You'll Need
- Step-by-Step Instructions
- Mastering How to Stay Hydrated While Flying
- Hydrate Like a Pro: 5 In-Flight Essentials
- Staying Hydrated at 30,000 Feet: My Top Takeaways
- Hydration Wisdom from 30,000 Feet
- Staying Hydrated at 30,000 Feet: The Key to a Happy Flight
- Frequently Asked Questions
Guide Overview: What You'll Need
Total Time: Varies depending on flight duration
Estimated Cost: $10 – $30
Difficulty Level: Easy
Tools Required
- Reusable Water Bottle (at least 1 liter capacity)
Supplies & Materials
- Electrolyte Tablets or Packets optional
- Fresh Fruit or Cut Vegetables for snacks
- Herbal Tea or Low-Caffeine Beverages for drinking
Step-by-Step Instructions
- 1. First, I always pack a refillable water bottle in my carry-on luggage to ensure I have a constant supply of water throughout my journey. I like to choose a bottle that’s BPA-free and can fit comfortably in the seatback pocket or under the seat in front of me.
- 2. Before boarding the plane, I make it a point to drink plenty of water at the airport to get myself hydrated before the flight even takes off. This helps me avoid relying on the limited water servings on the plane and reduces my chances of getting dehydrated during the flight.
- 3. Once I’m on the plane, I avoid caffeine and sugary drinks as much as possible, opting for water or herbal teas instead. These types of drinks can dehydrate me further, which is the last thing I want when I’m already in a dry aircraft cabin.
- 4. To make drinking water more enjoyable during the flight, I add slices of fresh lemon or lime to my water bottle. Not only does it give my water a refreshing taste, but it also helps to boost my immune system and reduce any inflammation caused by the dry air.
- 5. I also make sure to eat hydrating foods like fruits, nuts, and veggies during the flight to help my body retain water. Avoiding salty snacks is also a must, as they can dehydrate me further and leave me feeling bloated and uncomfortable.
- 6. Every hour or so, I get up from my seat to stretch and move around the cabin. This helps to increase blood flow and reduce stiffness, which can also contribute to dehydration. Plus, it’s a great excuse to get some exercise and explore the plane.
- 7. Finally, I always monitor my body’s hydration levels by paying attention to the color of my urine and my overall energy levels. If I’m feeling tired, dizzy, or noticing that my urine is dark yellow, I know I need to drink more water ASAP to get my hydration levels back on track.
Mastering How to Stay Hydrated While Flying
As a seasoned flight attendant, I’ve learned that in flight hydration tips are crucial for a comfortable journey. One of my favorite hacks is to bring a refillable water bottle on board. Not only does it reduce plastic waste, but it also ensures I have a steady supply of water throughout the flight. When it comes to choosing the best water bottles for travel, I look for ones that are lightweight, leak-proof, and fit perfectly in the seatback pocket.
Staying hydrated at high altitudes requires more than just drinking water. I also make sure to munch on electrolyte rich snacks for flying, like nuts or dried fruits, to help my body retain water. And, let’s be real, airplane food and hydration don’t always go hand-in-hand. That’s why I try to avoid salty or heavy meals on board, opting for lighter options instead.
By prioritizing hydration and making a few simple changes to my in-flight routine, I’ve noticed a significant reduction in jet lag. It’s all about finding that balance between rest, hydration, and nutrition. For me, it’s not just about avoiding jet lag with hydration, but also about arriving at my destination feeling refreshed and ready to take on the day. Whether you’re a seasoned traveler or just starting to explore the world, I hope these tips will help you stay hydrated and happy at 30,000 feet!
Electrolyte Rich Snacks for High Altitude
When I’m flying, I swear by electrolyte-rich snacks to keep my energy up. I always stash some dried fruits, nuts, and seeds in my crew bag – they’re perfect for a quick pick-me-up at high altitude. My personal favorite is dried apricots, which are not only delicious but also packed with potassium to help regulate fluid balance. I also love munching on trail mix with a mix of almonds, cashews, and pumpkin seeds – the combination of healthy fats, protein, and complex carbs keeps me going throughout the flight.
Sip Fly Repeat in Flight Hydration Tips
As a seasoned flight attendant, I’ve learned that staying hydrated on a flight is all about balance. I always recommend bringing your own refillable water bottle on board and taking small sips throughout the flight. Avoid sugary drinks and caffeine, which can dehydrate you further. Instead, opt for herbal teas or infused water – I personally love adding a slice of lemon or lime to my water for a refreshing twist.
My crew friends and I also swear by electrolyte-rich snacks like nuts and dried fruits to help our bodies retain water. And don’t forget to eat hydrating foods like cucumbers, carrots, and apples! By combining these tips, you’ll be well on your way to mastering in-flight hydration and arriving at your destination feeling refreshed and revitalized.
Hydrate Like a Pro: 5 In-Flight Essentials
- Drink at least 8oz of water before boarding to pre-hydrate
- Choose seats near the front of the plane for easier access to the bathroom
- Avoid caffeine and soda, opting for herbal tea or coconut water instead
- Bring a refillable water bottle on board to reduce plastic waste and stay hydrated
- Mist your face and hands with a facial spray to combat dry air and keep your skin hydrated
Staying Hydrated at 30,000 Feet: My Top Takeaways
Drink water consistently before and during your flight to avoid dehydration and reduce jet lag symptoms
Choose electrolyte-rich snacks like nuts, dried fruits, and energy bars to help your body retain water and stay balanced
Avoid caffeinated and carbonated drinks in flight, opting instead for herbal teas or coconut water to keep your hydration levels up without the negative side effects
Hydration Wisdom from 30,000 Feet
Staying hydrated on a flight isn’t just about drinking water – it’s about creating a ritual that keeps you connected to your body, even when you’re disconnected from the ground.
Mia Karlsson
Staying Hydrated at 30,000 Feet: The Key to a Happy Flight
As I always say, staying hydrated is the secret to making your flight a breeze. From drinking plenty of water before and during your flight, to munching on electrolyte-rich snacks, the tips I’ve shared are all about making your travel experience more comfortable. Whether you’re a seasoned flyer or just starting to explore the world, remember that hydration is key to beating jet lag and arriving at your destination feeling fresh. So, next time you’re on a plane, take a cue from me and my fellow cabin crew: make hydration your top priority.
As you prepare for your next adventure, I hope you’ll take these tips to heart and make hydration your new travel BFF. Remember, it’s all about finding that perfect balance between staying hydrated, getting plenty of rest, and enjoying the journey. With these insider secrets, you’ll be well on your way to becoming a pro at navigating the friendly skies – and who knows, you might just find yourself collecting hotel key cards from every corner of the globe, just like me!
Frequently Asked Questions
Can I bring my own water bottle through security and refill it at the airport?
Absolutely, you can bring an empty water bottle through security and refill it at the airport – most airports have water fountains or refill stations now. I do it all the time to stay hydrated on the go, and it’s a total game-changer for the environment (and your wallet) too!
How often should I be drinking water during a long-haul flight to stay properly hydrated?
Honestly, I aim to drink water every hour or so on long-haul flights. I also make sure to have a refillable bottle with me, and I sip on it throughout the flight. As cabin crew, I’ve seen how dehydration can creep up on you, so I prioritize staying hydrated to feel my best when I land.
Are there any specific types of drinks or beverages that are better for staying hydrated on a plane than others?
Honestly, I swear by herbal teas and coconut water on flights – they’re total hydration heroes! I also love sipping on electrolyte-rich drinks like sports beverages to help my body retain water at high altitudes. And, of course, good old H2O is always a winner – I aim to drink at least a liter of it during every long-haul flight!
