Flight dehydration and bloating tips from health nutrition 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 make mistakes like avoiding liquids to reduce bathroom breaks and consuming salty, greasy foods, caffeine, and alcohol, which exacerbate dehydration and bloating.
• Experts recommend hydrating before, during, and after flights with water and electrolytes found in foods like bananas, spinach, and avocados, and avoiding carbonated drinks and excessive alcohol or caffeine.
• To reduce bloating, travelers should avoid gas-producing foods (e.g., beans, broccoli, onions), eat smaller, lighter meals, and limit high-sodium and overly sweet foods, opting instead for balanced snacks with protein and fat.
• Choosing nutrient-dense, water-rich foods such as watermelon, grapes, cucumbers, and celery, along with protein-forward snacks like nuts, Greek yogurt, cheese, and hard-boiled eggs, can help maintain hydration and energy during travel.