Long flights can be tough on your body. Sitting for many hours, dry cabin air, dehydration, jet lag, and lack of sleep can all affect how you feel when you arrive at your destination. Many travellers feel stiff, tired, dehydrated, or run down after long flights, especially when travelling internationally.

There are simple things you can do to stay healthy and feel better during long flights.

Prevent Dehydration While Flying

Airplane cabins have very low humidity, which can cause dehydration, headaches, dry skin, and fatigue.

Many travellers feel tired after flights because they are dehydrated.

To prevent dehydration:

• Drink water regularly during the flight
• Bring a reusable water bottle
• Limit caffeine
• Use electrolyte packets on long flights
• Drink water before and after your flight

Staying hydrated is one of the most important ways to stay healthy while flying.

Support Your Circulation During Long Flights

One of the biggest health concerns on long flights is sitting for long periods without moving, which can cause swelling in your legs and feet and poor circulation.

To improve circulation during a flight:

• Stand up and walk every 1–2 hours
• Stretch your legs and back
• Rotate your ankles while sitting
• Flex and point your feet
• Avoid crossing your legs for long periods
• Wear compression socks

Compression socks are often recommended for flights lasting 4–6 hours or longer.

Reduce Jet Lag and Travel Fatigue

Jet lag happens when your body clock is out of sync with a new time zone. This can cause fatigue, trouble sleeping, headaches, and low energy.

Long flights across multiple time zones are the main cause of jet lag.

To reduce jet lag:

• Sleep according to your destination time
• Change your phone clock to the new time zone
• Drink plenty of water
• Avoid caffeine before sleeping
• Spend time outside in daylight when you arrive
• Avoid long naps on your first day

These steps can help your body adjust more quickly.

Keep Your Immune System Strong While Travelling

Airports and airplanes expose travellers to many people and shared surfaces, which can increase the risk of getting sick while travelling.

Washing your hands and getting enough sleep are two of the best ways to avoid getting sick while travelling.

To reduce your risk of illness:

• Wash or sanitize your hands regularly
• Avoid touching your face
• Get enough sleep before travelling
• Stay hydrated
• Eat regularly
• Bring hand sanitizer
• Disinfect your tray table and armrest if possible

These small steps can help reduce the risk of illness during travel.

Bring Travel Health Items in Your Carry-On

It’s always a good idea to keep travel health items in your carry-on bag in case you need them during the flight.

Travel health items to bring include:

• Pain relievers

• Motion sickness medication

• Anti-diarrhea medication

• Electrolyte packets

• Hand sanitizer

• Lip balm

• Any prescription medications

Prepare for Travel Health Before Your Trip

Long flights often mean international travel, and it’s important to prepare for travel health before your trip. Depending on your destination, travellers may need travel vaccines, medications, or advice on food and water safety, mosquito protection, and common travel illnesses.

Preparing for travel health before your trip helps reduce the risk of illness while travelling.

How to Book

Travellers across Canada can connect with a travel health professional online before their trip. During a travel health consultation, your destination, itinerary, vaccination history, and medical history are reviewed to provide personalized travel health recommendations.

If vaccines or medications are recommended, prescriptions can be picked up at your local pharmacy.

Travel consultations are ideally booked 2-4 weeks before travelling, but appointments are also available for last-minute trips.

To learn more or book a consultation, visit: www.virtualtravelclinic.ca

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