A 15+ hour flight is the price of admission to paradise. But it doesn’t have to be an ordeal. This health and wellness guide provides a simple in-flight routine to help you combat dehydration, sleep better, and arrive in Bali feeling ready to explore. These are the essential health tips for long flights.
The #1 Enemy in the Air: Dehydration
Your #1 enemy at 35,000 feet is dehydration. The air at high altitudes is naturally very low in moisture. The air that is circulated throughout the cabin has a humidity level of around 10-20%, which is drier than the Sahara Desert. This environment actively pulls moisture from your body with every breath, making proactive hydration your most important mission.
Your Hydration Mission
Your goal should be to drink at least one full glass of water for every hour you are awake. The easiest way to achieve this is to fill up your reusable water bottle after security and keep it handy. Don’t be shy about asking the cabin crew to refill it for you—they are happy to help you stay hydrated.
The Drinks to Avoid
It’s tempting to have a celebratory drink, but it’s best to avoid alcohol and excessive caffeine. Both are diuretics, which means they cause your body to lose more fluid, actively working against your hydration efforts.
Move Your Body: Preventing Stiffness and Blood Clots (DVT)
Sitting for long periods is tough on your body. Regular movement is key for in-flight wellness.
The Importance of Movement
Sitting in a cramped position for many hours can cause blood to pool in your lower legs, which increases the risk of a blood clot forming in a deep vein—a serious condition known as Deep Vein Thrombosis (DVT). While the overall risk is low for healthy individuals, it’s a key reason why DVT prevention for flying is so important. Simple movement is the most effective way to keep your blood circulating properly.
Simple In-Seat Exercises
You don’t need a lot of space. Perform these simple in-flight exercises every hour:
- Ankle Circles: Rotate your ankles in circles, 10 times in each direction.
- Foot Pumps: Point your toes up towards you, then down away from you, like you’re pressing a gas pedal. Repeat 20 times.
- Knee Lifts: While seated, lift your knee up towards your chest, hold for a few seconds, and lower it. Alternate legs.
Get Up and Walk
At least once every 1-2 hours (when the seatbelt sign is off), get up and take a slow walk down the aisle to the galley and back. This is the best way to get your blood flowing.
Sync Your Sleep: Hacking Your Body Clock at 35,000 Feet
This is how to avoid jet lag on the plane. Your goal is to trick your body into thinking it’s already in Bali.
Set Your Watch to Bali Time
As soon as you board the flight, change your watch and phone to Bali time (WITA). From that moment on, live on that schedule. This is the first step in resetting your circadian rhythm.
Sleep During Bali’s Night
If it’s nighttime in Bali, it’s your time to sleep. Use your eye mask and noise-cancelling headphones to block out the cabin. Having these items ready is crucial, and you can find a full list in our Carry-On Packing List for Bali.
Stay Awake During Bali’s Day
If it’s daytime in Bali, try to stay awake. Watch movies, read a book, or listen to a podcast. Resisting the urge to sleep during Bali’s day will make it much easier to sleep when you arrive.
Conclusion
These in-flight strategies are crucial for a smooth arrival. To learn what to do in the first 48 hours after you land, read our Ultimate Guide to Beating Jet Lag in Bali.
Plan Your Post-Flight Recovery Boost
Even with the best in-flight plan, travel takes a toll. Our Jet Lag Relief IV Drip is the perfect way to instantly rehydrate and replenish your body upon arrival.
Frequently Asked Questions (FAQ) about In-Flight Health
What is Deep Vein Thrombosis (DVT) and am I at risk?
DVT is a blood clot that forms in a deep vein, usually in the legs, from prolonged sitting. While the risk is low for most healthy travelers, it is real. The best prevention is to move your legs frequently and wear compression socks.
Is airplane food safe to eat if I’m worried about getting sick?
Yes, airline food is prepared under very strict international hygiene standards and is generally very safe to eat.
Does taking a sleeping pill on the plane help with jet lag?
It can help you sleep, but it doesn’t help your body’s internal clock (circadian rhythm) adjust. Some people also feel very groggy after taking them. It’s best to discuss this with your doctor before your trip.
What’s the best seat to choose on a long-haul flight for health?
An aisle seat is often best as it makes it much easier for you to get up and walk around frequently without disturbing other passengers.
How can I avoid catching a cold from other passengers?
Practice good hand hygiene (wash hands/use sanitizer frequently), avoid touching your face, and you can consider wearing a mask. Staying well-hydrated also helps keep your immune system strong.
My ears always hurt during takeoff and landing. What can I do?
Try swallowing, yawning, or chewing gum to help equalize the pressure in your ears. You can also use the “Valsalva maneuver”: pinch your nose, close your mouth, and gently try to blow out through your nose.
Is the cabin air clean?
Yes. Modern aircraft are equipped with hospital-grade HEPA filters that remove over 99% of viruses and bacteria from the air, which is recirculated every few minutes.
Should I change into more comfortable clothes on the plane?
It’s highly recommended. Changing into loose, comfortable clothing like sweatpants or leggings can significantly improve your comfort and ability to rest.
How do I deal with swollen feet and ankles?
This is very common. The best ways to combat this are by wearing compression socks, moving your feet and ankles regularly, and walking around the cabin whenever possible.
Is it better to eat the airline meals or bring my own food?
Airline meals are often high in salt, which can contribute to dehydration. While fine to eat, supplementing with your own healthy, low-salt snacks (like fruit or nuts) is a smart strategy.
