The biggest food and drink mistakes travelers make on flights, experts warn

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Flying can take a toll on the body in many ways, but experts say there are simple nutrition rules travelers should follow to reduce common problems like bloating, dehydration, dry skin and fatigue

Air travel exposes travelers to changes in cabin humidity, pressure and oxygen levels that can affect overall comfort, with the dry cabin air being the biggest contributor to dehydration

In addition to thirst, dehydration can cause headaches, low energy, muscle cramps and dizziness. In more severe cases, it can also lead to confusion and fainting

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Travelers should consume protein-rich snacks and avoid foods laden with salt or sugar, experts say.(iStock)

Travelers are prone to making several mistakes that contribute to dehydration, experts say. Many people avoid consuming liquids when they travel to cut down on bathroom breaks

Some are also likely to opt for foods that are salty, greasy and heavy. It’s also common to load up on caffeine and alcohol, which can contribute to bloating, constipation, dehydration and electrolyte imbalance

Health experts advise hydrating before, during and after a flight. Bring your own water bottle that you can sip slowly and refill, so you don’t have to rely on onboard beverages

“By the time you feel thirsty, your body is already dehydrated,” Lindsay Baker, a director at the Gatorade Sports Science Institute, told Eating Well. “It is better to plan ahead and make sure you are well-hydrated before you start your trip. This helps avoid the need to drink large volumes of fluid to ‘catch up’ on hydration later.”

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Drinking water alone may not be enough

“Your body needs electrolytes to hold onto the water you’re drinking,” she said

Electrolytes are naturally found in foods like bananas, spinach and avocados and are also available in drink mixes and tablets

Carbonated drinks, such as soda, sparkling water and beer, also make bloating worse by adding gas to the stomach. 

Alcohol, and excessive caffeine intake, may contribute to dehydration and are best avoided when flying, experts say

Alcohol can make the dehydration caused by air travel worse, experts warn.(iStock)

“If you do want to drink alcohol, opt for something like a single Bloody Mary — tomato juice is ae Smith, a women’s health nutritionist for Agora Health, told CNT Travler

The reduced cabin pressure on airplanes can cause gas in the digestive tract to expand, leading to bloating. To minimize this effect, experts advise avoiding gas-producing foods, such as beans, lentils, broccoli, cabbage, onions and Brussels sprouts. 

Eat smaller, lighter meals, since large, heavy meals slow digestion and leave more food sitting in the stomach

Overly sweet and salty foods should also be avoided. High-sodium foods can increase thirst and may contribute to temporary bloating during flights

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“I suggest people avoid snacks high in simple carbohydrates or added sugars without other macronutrients to properly balance them out,” Marra Burroughs, a doctor of clinical nutrition and registered dietitian, told Travel + Leisure

“Traveling is exhausting to begin with, and a poorly balanced carb-heavy snack can lead to a crash that can worsen the experience and add to fatigue,” Burroughs added. “If you want to partake in a snack that is higher in sugar, I recommend pairing it with fat and protein to balance it out.”

Water-rich foods, such as fresh fruits and vegetables, are healthy food options while flying, according to nutritionists.(iStock)

It’s best to steer clear of ultra-processed snacks at the airport and choose protein-forward options such as unsalted nuts, Greek yogurt, cheese sticks and hard-boiled eggs

Nutrient-dense water-rich foods such as watermelon, grapes, cucumbers and celery can also help travelers stay hydrated

Flying on an empty stomach is also a bad idea, experts say, because low blood sugar can contribute to fatigue, irritability and dizziness during travel. Eating a well-balanced meal a couple of hours before a flight is advised