Jetting off to an exciting destination is always thrilling—but the long flight to get there? Not so much. Cramped seats, dry cabin air, and hours of sitting still can leave you feeling stiff, swollen, and exhausted. If you’re gearing up for a flight that’s 10 hours or longer, a little preparation can go a long way in keeping you comfortable and healthy. Here’s how to survive—and even thrive—on your next long-haul flight.
1. Keep Your Blood Flowing
Sitting still for too long isn’t just uncomfortable—it can be dangerous. Long periods of inactivity can lead to swollen legs and, in extreme cases, deep vein thrombosis (DVT), where blood clots form in your legs. If those clots travel to your lungs, they can cause a life-threatening pulmonary embolism.
To avoid this, rotate your ankles, flex your feet, and do some discreet seated stretches. Every hour or two, walk down the aisle or quickly stop at the restroom to get your blood moving. Wearing compression socks can also help prevent swelling and improve circulation.
2. Stay Hydrated—Skip the Cocktails
Airplane cabins are notoriously dry, with humidity levels dropping to just 10-20% at cruising altitude. This can leave your skin feeling parched and your throat scratchy.
Drink water regularly throughout the flight. Are you tempted by that complimentary glass of wine or cup of coffee? Skip it. Alcohol and caffeine dehydrate you further and can worsen jet lag. Sticking to water or electrolyte-rich drinks will refresh you when you land.
3. Adjust Your Sleep to Your Destination’s Time Zone
Jet lag can derail even the most well-planned trip. Adjust to your destination’s time zone as soon as you board the plane. If it’s nighttime at your destination, slip on a sleep mask, pop in some earplugs, and try to sleep. Stay awake and resist the urge for a mid-flight nap if it’s daytime.
Skip that third latte and create a sleep-friendly environment with a comfortable neck pillow and cozy layers. The sooner your body starts syncing with your destination’s schedule, the easier your adjustment will be.
4. Eat Light and Smart
Airplane food isn’t exactly gourmet—and heavy, greasy meals can leave you feeling bloated and sluggish. Opt for lighter options like salads, fruits, and lean proteins. Chewing slowly can also help reduce bloating and indigestion caused by cabin pressure changes.
5. Keep Your Hands Clean
Planes are packed with germs, and touching shared surfaces like tray tables, armrests, and bathroom handles can expose you to viruses and bacteria. Wash your hands regularly and keep hand sanitizer in your carry-on for quick touch-ups.
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