Air travelers can avoid dehydration with these tips from health experts

Key Points:

• Air travel can cause dehydration, bloating, dry skin, and fatigue due to changes in cabin humidity, pressure, and oxygen levels, with dry cabin air being a major factor in dehydration.
• Travelers often worsen dehydration by avoiding liquids to reduce bathroom visits and consuming salty, greasy foods, caffeine, and alcohol, which can also contribute to bloating and electrolyte imbalance.
• Experts recommend hydrating before, during, and after flights with water and electrolytes found in foods like bananas, spinach, and avocados or in supplement form, while avoiding carbonated drinks and excessive caffeine or alcohol.
• To reduce bloating from gas expansion caused by cabin pressure, travelers should avoid gas-producing foods (e.g., beans, broccoli, onions) and eat smaller, lighter meals that are low in salt and simple sugars.
• Choosing protein-rich snacks such as nuts, Greek yogurt, and hard-boiled eggs, along with water-rich fruits and vegetables like watermelon and cucumbers, can help maintain energy and hydration during flights.