Flying can be tough on your body. Between dry cabin air, cramped seating, and long hours of immobility, it’s easy to feel drained after a flight. Fortunately, both Canadian and U.S. health authorities offer practical, science-backed advice to help you stay well in the air.
Here’s a guide to staying healthy while flying, featuring tips such as wearing compression socks and reconsidering in-flight meals
Wear compression socks
Compression socks may help reduce the risk of deep vein thrombosis (DVT) and leg swelling during long flights.
- Wear them before boarding and keep them on throughout the flight
- Choose graduated compression socks for the best results
- Talk to your healthcare provider before using them if you have circulation issues or fragile skin.
Hydrate
Cabin air is extremely dry (less than 20% humidity), which can lead to dehydration, headaches, and fatigue.
- Drink plenty of water before and during the flight
- Avoid alcohol, caffeine, and salty foods, which worsen dehydration
- Bring a refillable water bottle to fill post-security.
Should you skip the in-flight meal?
- Some travellers find they feel better by eating lightly before or during a flight.
- Digestion may slow during air travel, which can contribute to bloating and discomfort
- In-flight meals can be high in sodium, which may contribute to fluid retention
- Consider eating a light, balanced meal before boarding and choose healthy snacks if needed.
Move often
Sitting for long periods can increase the risk of stiffness and poor circulation.
- Stretch or walk around the cabin regularly, especially on flights longer than 4 hours
- Perform simple movements such as ankle circles, calf raises, and seated stretches
- Choose an aisle seat when possible to make moving around easier.
Flying doesn’t have to leave you feeling sluggish. A few simple habits can help you stay comfortable, support circulation, and arrive feeling your best.
Sources
• Air Travel | CDC
https://www.cdc.gov/yellow-book/hcp/travel-air-sea/air-travel.html
• Plan for Your Health Before and During Travel | Canada.ca
https://www.canada.ca/en/public-health/services/travel-health/plan-health-before-during-travel.html
