Did you know that travelers are 100 times more likely to catch a cold on an airplane than during daily life?
Despite spending countless hours in these germ-filled metal tubes, flight attendants somehow manage to stay healthy while constantly crossing time zones. The secret lies in their specialized travel health tips that go beyond the usual "drink water and wash your hands" advice.
Flight attendants face unique health challenges: recycled cabin air, irregular sleep schedules, and exposure to hundreds of passengers daily. Consequently, they've developed practical strategies that actually work in the real world of travel.
Fortunately, you don't need a flight attendant badge to benefit from their wisdom. This guide reveals the insider travel health tips these sky professionals use to stay energized, avoid illness, and maintain their wellbeing—whether they're crossing continents or simply making it through a red-eye flight.
From hydration hacks that work better than plain water to sleep strategies that combat jet lag, these flight-tested techniques will transform how you approach your next journey.
Stay Hydrated Like a Pro
Cabin air is secretly one of your biggest health challenges when flying. The moment you step aboard, you're entering an environment specifically designed to pull moisture from your body—a fact flight attendants understand better than anyone.
Why dehydration hits harder in the air
Aircraft cabins maintain humidity levels between just 10-20%, far below the 30-65% humidity found in normal environments. In fact, this ultra-dry air matches conditions found in some of the world's harshest deserts.
This low humidity isn't merely uncomfortable—it creates genuine physiological challenges. As one United Airlines flight attendant explains, "It's important to drink more water than we normally would when we fly because the air is drier on a plane".
The science behind in-flight dehydration is compelling. When relative humidity drops from 60% to 12%, resting ventilatory water losses increase dramatically from 160 mL/hour to 360 mL/hour. Additionally, cabin pressure is lower than at sea level, which reduces oxygen absorption in your bloodstream.
These conditions trigger a cascade of effects: thicker blood, increased heart strain, compromised cognitive function, and greater susceptibility to illness. Furthermore, even mild dehydration can impair decision-making abilities and worsen jet lag symptoms.
How much water to drink during flights
Flight attendants have precise recommendations about water intake. Andrea, a veteran American Airlines attendant with nearly a decade of experience, suggests drinking "at least eight ounces of water per hour spent in the air". This aligns perfectly with the Aerospace Medical Association's official guidance.
For longer journeys, hydration becomes even more critical. As Jason Firth, a lead attendant on Qantas, advises: "On a long-haul flight like the ones Qantas operates between the U.S. and Australia, the most important thing is to keep hydrated—inside and out. My advice is to drink water constantly throughout the flight".
Many flight attendants recommend a practical approach: bring an empty reusable bottle through security. "Bring on board your own empty bottle or container and we will happily keep you hydrated by topping up the bottle with water throughout the flight," shares Virgin Atlantic crew member Carly J Navin.
Smart alternatives to sugary or salty drinks
Although plain water is ideal, flight attendants have discovered several superior alternatives:
Electrolyte-enhanced drinks: Many crew members swear by products like Liquid IV, which helps your body absorb and retain water more efficiently—meaning fewer bathroom trips.
Herbal teas: Instead of dehydrating coffee, flight attendants often choose caffeine-free options like chamomile, which can improve sleep quality as well.
Coconut water: This natural option replaces electrolytes without added sugar.
Tomato juice: Interestingly, this contains potassium plus vitamins A and C—making it a surprisingly good in-flight option.
What flight attendants strictly avoid is equally important. Alcohol requires extra water to counterbalance—about eight ounces per alcoholic beverage. Similarly, caffeinated drinks, carbonated sodas, and salty snacks accelerate dehydration. As one flight attendant notes, "Sometimes, you're gonna wanna go for that Coke or that Sprite, which has a lot of sugar. You don't really want that".
The ultimate test? Getting up occasionally means you're properly hydrated—plus it prevents deep vein thrombosis by keeping blood flowing in your legs. This simple habit might be the most important travel health tip flight attendants follow.
Master the Art of In-Flight Sleep
Sleep quality makes the difference between arriving refreshed or exhausted—and flight attendants have mastered this crucial skill through years of crossing time zones.
Choosing the right neck pillow
Professional flight crews unanimously agree that investing in a quality neck pillow is non-negotiable. "The cheap ones aren't worth the money," veteran flight attendants emphasize, noting that proper neck support prevents waking with pain from your head falling at unnatural angles.
Memory foam pillows consistently outperform traditional beanbag styles commonly found at airport shops. The Cabeau Evolution S3 earns top recommendations from flight attendants for its adjustable toggle clasp and innovative Velcro straps that attach to the headrest, preventing your head from tilting forward.
For side sleepers, body sling designs like the Travelrest inflatable pillow create a firmer separation between you and your neighbor. Alternatively, wraparound styles such as the Trtl Pillow provide exceptional support with their internal structure that keeps your neck in an optimal upright sleeping position. As one flight attendant explains, "When I am in the cabin flying as a passenger, I strap on the neck pillow and am able to fall asleep and wake up without my neck hurting".
Using melatonin and natural sleep aids
Flight attendants often rely on melatonin supplements to regulate sleep when crossing time zones. "Some crew members used 0.5–1mg melatonin for short-term help after red-eye flights," notes one long-serving attendant.
Nevertheless, proper usage is critical. Medical experts recommend beginning melatonin three days before departure—taking it at bedtime in your destination's time zone. Research indicates that doses between 0.5 and 5mg are equally effective for preventing jet lag, though the maximum dose helps you fall asleep faster.
A crucial caveat: always test any sleep aid before your trip. "You want to know how your body tolerates it before you go," doctors advise. Moreover, flight attendants stress that light exposure during the day proves more effective than supplements for resetting your internal clock.
Avoiding caffeine and alcohol before rest
Despite the temptation to have a pre-sleep drink, flight attendants strictly avoid alcohol before sleeping on planes. Recent research found that consuming alcohol before or during flights significantly decreases blood oxygen levels and increases heart rate while sleeping.
Furthermore, even moderate alcohol consumption drastically reduces time spent in REM sleep—the crucial stage for memory consolidation and brain recuperation. As one cardiologist explains, "Drinking on airplanes is not usually a good idea. It sets the stage for poor sleep and cardiac events".
Caffeine likewise disrupts sleep quality. Flight attendants follow a simple rule: "Avoid alcohol and caffeine before and during the flight (both mess with your sleep cycle and hydration)". This advice extends to sugary drinks and heavy meals, as these can interfere with rest as well.
Tips for adjusting to new time zones
Flight attendants employ several strategies to minimize jet lag:
Pre-trip adjustments: "If flying west, go to bed later in the days before. If flying east, start sleeping earlier," suggests one crew member. Even shifting your schedule by 1-2 hours helps tremendously.
Strategic sleep: Try sleeping on the plane only if it's nighttime at your destination—resist napping if it's daytime there. Apps like Timeshifter can guide this process.
Light exposure: Get 15-30 minutes of direct sunlight immediately upon waking in your new location—eat breakfast outside or take a morning walk. This resets your body clock more effectively than any medication.
Stay active: Short walks, brief naps (under 20 minutes), and light exercise help manage daytime sleepiness until you can properly align with local time.
Flight attendants particularly recommend staying awake until bedtime in your new location, regardless of how exhausted you feel. This "sleep debt" creates a robust sleep drive that can counteract misaligned circadian rhythms.
Eat Smart Without Missing Out
Making smart food choices while traveling goes beyond mere satisfaction—it directly impacts how you feel upon arrival. Flight attendants have mastered this nutritional balancing act through years of experience.
Healthy snacks to pack before your trip
Flight attendants consistently pack their own provisions rather than relying on airport options. According to veteran crew members, the ideal travel snacks combine protein, healthy fats, and quality carbohydrates for sustained energy. Their go-to options include:
- Protein-rich portables: Hard-boiled eggs, Greek yogurt with granola, and low-sodium turkey jerky provide lasting energy without refrigeration.
- Hydrating fruits and vegetables: Cucumber slices, carrot sticks, and watermelon chunks help combat cabin dehydration while delivering essential nutrients.
- Balanced combinations: Whole grain crackers with nut butter (2 tablespoons provides 7+ grams of protein) or cheese cubes paired with grapes create perfect mini-meals.
- Homemade energy boosters: Overnight oats, protein-rich muffins, and roasted chickpeas (providing 6 grams of plant protein per ¼ cup) offer customizable nutrition.
What flight attendants avoid eating on planes
Professional flight crews unanimously avoid certain foods and beverages:
Tap water in any form tops their no-fly list. "I never drank the tap water," shares Sue Fogwell, a 22-year flight veteran. "Coffee and tea are made with tap water, which comes from the airplane's water tanks". A 2004 EPA sample found 13% of plane water tanks contained coliform bacteria.
Gas-inducing foods are strictly avoided due to cabin pressure changes. Flight attendant Josephine Remo explains: "On a plane, [the change in] air pressure can mess with your stomach... I always avoid eating foods that make my stomach bloated and expand even more". These include onions, kale, beans, broccoli, and carbonated beverages.
High-sodium options like Bloody Marys and tomato juice cause dehydration and bloating—two conditions already worsened by flight conditions. Certainly, flight attendants also skip strongly aromatic foods like tuna and curry out of consideration for fellow passengers.
Balancing indulgence with nutrition on the road
Flight attendants follow practical strategies to enjoy travel cuisine without sacrificing health:
First thing to remember is the 80/20 rule—make nutritious choices 80% of the time while enjoying special treats the other 20%. This approach allows you to sample local specialties guilt-free.
For meals, aim for a balanced plate: half vegetables, quarter protein, and quarter carbohydrates—even at restaurants or buffets. Additionally, practice portion control by splitting entrees or asking for to-go boxes to avoid overeating.
Finally, counter indulgences with consistent activity. As nutritionists note, walking to explore destinations, swimming, or incorporating bodyweight exercises helps balance occasional treats. Proper hydration further offsets the effects of saltier restaurant foods and alcohol.
Move Often, Even at 37,000 Feet
Regular movement during flights isn't just about comfort—it's a crucial travel health strategy flight attendants consider non-negotiable.
Simple stretches you can do in your seat
Even within the confines of cramped airplane seats, flight attendants incorporate discreet exercises to maintain circulation. These in-seat movements help prevent stiffness while reducing your risk of deep vein thrombosis.
Essential seated exercises include:
- Ankle circles and pumps: Lift your feet slightly off the ground and rotate your ankles in both directions. Subsequently perform seated ankle pumps by raising your heels while keeping toes on the floor, then reversing.
- Seated marches: Lift your knees alternately toward your chest to engage core muscles and improve leg circulation.
- Shoulder and neck work: Roll your shoulders backward and forward 10 times each direction every 30-60 minutes. Follow with gentle neck stretches by turning your head side to side and up and down.
"I've done knee raises and ab squeezes when sitting in my chair," shares Casey, a veteran flight attendant. "On longer flights, I always recommend getting up to walk around".
When and where to walk during a flight
Walking once per hour provides maximum health benefits. Indeed, this simple habit dramatically improves circulation as your calf muscles effectively pump blood back toward your heart.
Notably, flight attendants utilize practical opportunities for movement:
- Walk to the restroom even if unnecessary
- Take short strolls when the seatbelt sign is off
- Stand briefly in galley areas (with crew permission)
- Perform standing calf raises while waiting for the lavatory
As Casey and Shelby reveal, flight crews often do pushups and calf raises in the galley areas during quieter moments—proving movement is possible anywhere.
Why pre-flight workouts matter
Exercising before your flight creates an important physiological advantage. As one industry expert notes, "There's something about sitting for so long that I think is not always the nicest feeling, but if you've exercised beforehand, it somehow feels better and you feel like you're recovering, rather than getting antsy".
Pre-flight physical activity:
- Boosts circulation before prolonged sitting
- Creates a recovery state that makes sitting more comfortable
- Helps adjust to new time zones by regulating your body clock
Light cardio, stretching routines, or even airport terminal walking tours provide excellent pre-boarding activity options. Thereafter, your in-flight comfort increases markedly.
As one flight attendant summarizes: "Our approach to staying fit while traveling works because it's realistic. We're not telling anybody to try the next fad. We are teaching how to make fitness part of somebody's lifestyle".
Boost Your Immunity Before and During Travel
Your immune system faces unique challenges in the confined space of an aircraft, yet flight attendants rarely fall ill despite constant exposure to hundreds of passengers daily.
Essential vitamins flight attendants swear by
Flight crews prioritize immune-boosting supplements as their first line of defense. Many take vitamin C pills before every flight to strengthen their immune systems. Some swear by products like Airborne, which flight attendant Strickland keeps stocked on planes as a preemptive measure.
A comprehensive approach includes:
- Vitamin D, especially critical given flight attendants' limited sun exposure
- Zinc and magnesium to fortify immune health
- Probiotics that support both immune and gastrointestinal health
Veteran flight attendants recommend starting supplementation 1-2 weeks before travel for maximum effectiveness.
Hand hygiene and sanitizing tips
Proper hand hygiene remains the cornerstone of travel wellness. The CDC emphasizes washing hands with soap and water for at least 20 seconds—humming "Happy Birthday" twice ensures adequate cleaning time.
When water isn't available, use hand sanitizer containing at least 60% alcohol. Furthermore, flight attendants meticulously sanitize their immediate surroundings with disinfectant wipes—focusing on tray tables, armrests, seatbelts, and entertainment screens.
Henceforth, be mindful about what you touch and avoid unnecessary contact with communal surfaces—use knuckles or elbows for buttons and handles whenever possible.
How to avoid catching colds on planes
Beyond supplements and sanitation, flight attendants employ additional preventive measures:
Initially, they keep air vents open to maintain circulation—the HEPA filters in planes capture approximately 99.97% of particulate material. Overhead, direct the airflow toward your hands to create a protective air barrier.
Consider wearing a mask in crowded settings, especially if your immune system is compromised. Above all, stay hydrated as it supports immune function and helps your body fend off potential threats.
Prior to travel, ensure you're up-to-date on vaccinations, including seasonal flu shots. As one expert notes, "By understanding the true sources of infection and adopting simple habits, we can enjoy our travels without compromising our health".
Conclusion
Traveling can take a significant toll on your body, yet flight attendants manage to stay healthy despite their demanding schedules. Throughout this guide, we've uncovered valuable strategies these sky professionals employ to maintain their wellbeing while crossing time zones and spending hours in pressurized cabins.
Proper hydration stands as the cornerstone of travel health, requiring more than just occasional sips of water. Flight attendants recommend drinking eight ounces per hour while avoiding dehydrating beverages like alcohol and caffeine. Additionally, quality sleep becomes achievable with the right tools - from premium neck pillows to strategic melatonin usage and smart time zone adaptation techniques.
Smart nutrition choices make a remarkable difference in how you feel upon arrival. Packing protein-rich snacks while avoiding problematic foods like those made with airplane tap water helps maintain energy levels throughout your journey. The practical 80/20 rule allows you to enjoy local cuisine without sacrificing your health.
Regular movement, even within the confines of an airplane seat, prevents stiffness and reduces health risks. Simple stretches combined with hourly walks create significant benefits. Meanwhile, proactive immune support through vitamins, rigorous hand hygiene, and environmental awareness helps shield you from illness.
These flight-tested techniques work because they're realistic and adaptable to any travel situation. Therefore, your next journey needn't leave you exhausted or ill. Armed with these professional insights, you can arrive at your destination feeling refreshed and ready to explore - just like the flight attendants who cross the globe as part of their everyday routine.
