Fox News senior medical analyst Dr. Marc Siegel emphasizes the importance of choosing the right drinks and foods to stay hydrated, especially in hot weather. Water, coconut water, and fruits come highly recommended, while soda and energy drinks should be avoided.
Impact of Air Travel on the Body
Flying affects the body significantly. Changes in cabin humidity, pressure, and oxygen levels contribute to discomfort. Dry cabin air is a major factor in dehydration, causing symptoms like thirst, headaches, low energy, muscle cramps, and dizziness. Severe dehydration may lead to confusion and fainting.
“By the time you feel thirsty, your body is already dehydrated,” Lindsay Baker, a director at the Gatorade Sports Science Institute, stated. Plan ahead to maintain hydration before your trip begins.
Nutritional Guidelines for Travel
Experts recommend protein-rich snacks and avoiding salty or sugary foods. Avoiding liquids to reduce bathroom breaks and opting for greasy, heavy foods are common mistakes. Caffeine and alcohol can worsen bloating, constipation, dehydration, and electrolyte imbalance.
Hydrate before, during, and after a flight. Bring your own water bottle to sip and refill as needed. Electrolytes, found in foods like bananas, spinach, and avocados, aid in retaining water. Drink mixes and tablets can also supply electrolytes.
Carbonated drinks can worsen bloating by introducing gas to the stomach. Alcohol, alongside excessive caffeine, can exacerbate dehydration. Opt for electrolyte-rich drinks like a Bloody Mary if consuming alcohol.
Managing Digestive Concerns
Reduced cabin pressure expands gas in the digestive tract, causing bloating. Avoid gas-producing foods like beans, lentils, and broccoli. Smaller, lighter meals aid digestion more effectively than large meals.
Minimize high-sodium foods that increase thirst and temporary bloating. Avoid snacks high in simple carbohydrates or added sugars unless balanced with other macronutrients.
“Traveling is exhausting,” said Marra Burroughs, a clinical nutritionist. “Poorly balanced, carb-heavy snacks can lead to a crash, worsening the experience.” Pair sugary snacks with fat and protein for balance.
Choosing the Right Foods
Water-rich foods like fresh fruits and vegetables are beneficial during flights. Avoid ultra-processed airport snacks; choose protein-rich options like unsalted nuts, Greek yogurt, cheese sticks, and hard-boiled eggs.
The Importance of Pre-Flight Meals
Flying on an empty stomach is inadvisable. Low blood sugar can cause fatigue, irritability, and dizziness. Consume a well-balanced meal a few hours before the flight.
Teresa Mull is a freelance writer with the Lifestyle team at Fox News Digital.