Long flight? No problem! Try these travel-pro tips

At time of writing this, I’m prepping for a long flight to Europe. Long flights can take a toll on your body, leaving you stiff, dehydrated, and out of sync with your new time zone. But with a little planning and a few smart habits, you can step off the plane feeling refreshed and ready to go. Here’s what I’m doing, and what you can do, to minimize the effects of a long-haul journey.

During the Flight

1. Stay Hydrated

Airplane cabins are notoriously dry, which means you’ll dehydrate faster than usual. To counteract this:

Sip water regularly throughout the flight.
Avoid excessive caffeine or alcohol, as they contribute to dehydration.
Consider coconut water or electrolyte packets (my favorites are LMNT brand) to help replenish fluids and maintain hydration levels.

2. Move and Stretch

Sitting for extended periods can lead to stiffness and poor circulation. Combat this by:

Walking around the cabin every hour, even if it’s just to stretch your legs.
Doing simple in-seat exercises like foot rolls, leg lifts, and shoulder shrugs.
Stretching lightly in your seat or at the back of the plane to prevent tight muscles.

3. Moisturize and Protect Your Skin

Cabin air can leave your skin feeling dry and irritated. Keep your skin happy with:

Hydrating hand cream and lip balm for sure, and you can also use a face mask for optimal moisturizing.
Sunscreen if you're sitting by the window—UV rays are stronger at high altitudes.

4. Dress Comfortably

Comfort is key for long flights, so opt for:

Loose, breathable clothing that allows movement and comfort.
Compression socks to improve circulation and reduce the risk of swelling.
A warm layer, like a scarf or hoodie, to adjust to fluctuating cabin temperatures. Airline cabins are usually cold!

5. Optimize Your Sleep

If you can sleep well on the plane, you’ll arrive feeling much better. Help yourself doze off by:

Using noise-canceling headphones or earplugs to block out cabin noise.
Wearing an eye mask to shield yourself from cabin lights.
I like using an app called Timshifter to help me start regulating to my new time zone even before I leave home. The first use is free, and following that, you can pay per use or per year.

After the Flight

Walk immediately

Movement after a long flight is crucial. Try to:

Take a 30-minute walk outside or on a treadmill as soon as possible. Walking through the airport will help!
Moving boosts your circulation, reduces bloating, and helps reset your body clock.

2. Eat light and nutritious

Your digestive system can be sluggish after flying, so:

Opt for fresh fruits, lean proteins, and vegetables to aid digestion.
Avoid heavy, processed, or greasy foods that could make you feel sluggish.

3. Rehydrate aggressively

Dehydration doesn’t stop when the plane lands, so be proactive by:

Drinking more water than usual in the first few hours post-flight.
Sipping peppermint or chamomile tea to reduce bloating and calm your system.

4. Shower and freshen up

Even if you can’t access a full shower right away, you’ll feel much better if you:

Use airport lounge showers if available.
Wipe down with wet wipes and change into fresh clothes to feel rejuvenated.

5. Rest strategically

To adjust quickly to a new time zone, follow these simple rules:

If you land in daylight, stay awake until dusk to help your body adapt.
If you land at night, take melatonin and sleep to align with local time.
See my earlier tip regarding the Timeshifter app.

Bonus pro tips

To speed up your flight recovery time:

Get a post-flight massage: Helps with water retention and muscle stiffness.
Avoid alcohol for 24 hours: It can prolong dehydration and disrupt your sleep cycle.
Carry travel essentials: A toothbrush, face wipes, and a change of clothes can make a world of difference in feeling refreshed.

By following these simple strategies, you can reduce jet lag, improve circulation, and step off the plane feeling much more like yourself. Let me know if you’re dying to go somewhere and would like help putting it together! Happy travels!