Wellness Tips for Flying in 2026

Hi Friends,

As the holiday season fades into the rearview, our everyday routines are back. And if you’re like me, you’ve stopped trying to overhaul your life every January. Instead, I’ve started to incorporate a few healthy habits into the life I’m already living.

Small changes can make a big impact, especially when it comes to flying. Here are a few suggestions to help you arrive at your destination feeling refreshed.

And if you don’t have that next adventure on the calendar yet, click below to start planning. 

Hydration

• Everyone knows flying is dehydrating. To counter this, increase your water intake at least one day before you travel, and aim to sip consistently during the flight. 

• Strive to consume cool or room temperature water (as opposed to hot or very cold) as it absorbs more quickly into the body. Bonus: Bring an electrolyte supplement for long-haul flights.

Skin health

• Moisturize! Transepidermal water loss is the natural, continuous evaporation of water from the skin's surface. The recycled air on airplanes often accelerates the process

  s. Protect your skin ahead of your trip with occlusive moisturizers and creams to lock in moisture. 

• This one is controversial: Avoid doing skincare mid-flight. It’s tempting to toss on a sheet mask in the name of self-care, but in doing so, you’re disrupting your skin barrier and breaking that moisture seal you worked so hard to create pre-flight. Plus, your hands are never truly clean enough on a plane, so try not to touch your face at all.

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Sunscreen

• Always wear sunscreen in flight. UV Rays can be amplified while flying because you're at a higher altitude with less atmospheric protection. This applies even if you’re not in a window seat. 

• Pack sunscreen with SPF 30 or more, no matter the season or destination. Spending any time outdoors increases your chances of getting sun damage. Plus, even if you’re not planning to be outside, sunscreen can protect your face from long periods in front of blue-light-emitting screens (hello plane seatback television).

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Movement and circulation

• Light stretching, ankle circles, and walks up and down the aisle can reduce stiffness and improve overall energy upon landing. Even a few mindful stretches in your seat can make a difference to your circulation.

• For long flights, pack compression socks to keep your blood flowing even when you’re not moving about the cabin.

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Sleep 

• Start to adjust to your destination’s time zone a few days before you travel. Adjusting meal and bed times before you even leave will help you reduce the effects of jet lag. This is particularly true if your new time zone is more than three hours off of your regular one.

• If you can’t adjust your schedule before departing, plan to do so on the flight. That means sleeping or staying awake, depending on what time it is in your final destination.

• To help sleep well on the plane, bring a comfortable eye mask and noise-canceling headphones (or ear plugs).

• Choose a window seat for uninterrupted rest, but don’t forget to move around periodically. 

• Avoid caffeine two hours before takeoff, and limit alcohol as both disrupt sleep and cause water loss. 

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Eat better, not necessarily less  

• Flying can impact your stomach. Cabin pressure may slightly reduce blood flow to the gastrointestinal tract; combined with the vibration of the plane impacting nervous system activity, you may feel bloated, gassy, and nauseated. Choose nourishing, hydrating snacks that travel well—think nuts, fruit, protein bars, or a simple wrap. 

• Avoid rich foods and alcohol. Heavy meals and carbonated beverages can make flying uncomfortable, but skipping food entirely can affect your energy once you arrive and make you feel more jetlagged. 

Airports and planes put your immunity (and sometimes your sanity) to the test. Consider vitamin C or zinc the day before and day of travel, get good sleep pre-flight, and wash your hands often. Plus, don’t underestimate the power of calming music, a guided meditation, or simply taking a few deep breaths before takeoff. Grounding yourself helps reduce travel stress and sets the tone for your trip.

Ready to Plan Your Next Adventure?

Don't wait any longer! Reach out to me at kelli.paulson@fora.travel and let's start planning your dream trip today!