Prepare your stomach before take-off
Even before you board, what you eat plays an important role in preventing you from feeling unwell during the flight.
Opt for light meals that are easy to digest. A bowl of porridge topped with fresh berries and chia seeds provides essential nutrients without weighing you down. Oatmeal helps the body produce melatonin naturally, promoting restful sleep. Berries provide vitamin C, boosting your immune system.
Avoid heavy, fatty or spicy dishes, which slow down digestion and increase the risk of nausea. For example, a spicy curry or a hot sauce can irritate the stomach at altitude, where the pressure changes. Instead, opt for fruits such as bananas or apples, which are rich in potassium and magnesium. These minerals help regulate blood pressure and prevent cramps. A fresh vegetable juice, drunk in the morning, boosts hydration and provides antioxidants.
Start this routine a week before you set off to strengthen your immune system. This will help your body better resist germs found in crowded airports.
Boost your immunity with fermented foods
Include fermented foods in your diet before your flight to strengthen your gut microbiota. Sauerkraut, for example, increases levels of vitamin C and antioxidants during fermentation. Eat a small portion before and after your trip to combat jet lag and potential infections. This simple choice helps you digest and absorb nutrients more effectively at high altitudes. Apple cider vinegar, diluted in a glass of water at breakfast, acts as a powerful probiotic. It effortlessly boosts your natural defences.
For travellers prone to nausea, fresh grated ginger in a herbal tea soothes the stomach. Studies show that this root reduces the symptoms of travel sickness.
Avoid excessive sweets or fizzy drinks, which weaken the immune system.
By choosing these natural options, you’re preparing your body to cope with the stresses of flying, such as the dry, recirculated air in the cabin.
Optimal hydration: drink wisely before boarding
Hydration begins well before the flight to help prevent feeling unwell in the air. Drink at least two litres of water the day before you travel. This counteracts the dehydration caused by altitude, where cabin humidity drops to 10–20 per cent. Add electrolytes with a pinch of salt or a dedicated sachet to help retain fluids. A drink such as caffeine-free mint tea soothes the nerves whilst keeping you hydrated.
Avoid alcohol and caffeine, which accelerate water loss and exacerbate headaches. If you’re travelling with Chalair on our domestic routes, remember to bring an empty reusable bottle to fill up after security checks.
Staying properly hydrated keeps your skin and mucous membranes healthy, reducing the risk of irritation. For dry eyes, take some saline eye drops with you. These simple steps will turn your flight into a relaxing experience.
In-flight food choices for a flight free from digestive discomfort
During the flight, a suitable diet helps prevent discomfort. Pack alkaline snacks such as toasted nori sheets, which are rich in vitamin C and omega-3. They boost energy without weighing on the stomach. Instant miso soup, prepared with hot water provided by the cabin crew, restores gut probiotics. Add spirulina powder to a drink for a boost of chlorophyll and protein. These light options help counteract altitude-induced acidity. For nausea, chew on some savoury crackers or a banana. These neutral foods soothe the stomach without overloading it.
Avoid overly heavy in-flight meals if you feel a bit queasy. Eat slowly, in small portions, to aid digestion. At Chalair, our short flights allow you to try out these tips without any pressure. Include hydrating fruits such as apples to maintain balance. That way, you’ll land feeling fresh and revitalised.
Drink regularly at altitude to prevent dehydration
During the flight, staying hydrated is essential to avoid feeling unwell. Aim for 25 cl of water per hour of travel. The dry cabin air draws moisture from your body, causing tiredness and headaches. Supplement this with electrolyte drinks to replace lost minerals. An umeboshi plum herbal tea, which is alkaline and rich in minerals, improves digestion and boosts immunity.
Ask the cabin crew for water; they’re always on hand to ensure your comfort. Avoid sugary or alcoholic drinks, which can worsen dehydration. On long-haul flights, alternate between water and diluted fruit juice. This maintains a stable level of hydration, helping you to stay focused. Apply a moisturiser to your skin and use a saline nasal spray. These simple habits protect your overall health at altitude.
Manage stress and sleep for a peaceful journey
As well as diet and hydration, manage your stress to avoid feeling unwell during the flight. A quick walk before boarding oxygenates the body. Practise meditation or deep breathing whilst on board. These techniques boost immunity, which can be weakened by anxiety.
Make sure you get a good night’s sleep the night before, as less than six hours’ sleep increases the risk of infection. Take supplements such as vitamin D if necessary, but prioritise a nutritious diet.
Land feeling refreshed: post-flight tips
After landing, stick to light meals to help you recover. Drink plenty of fluids and eat fresh vegetables to rehydrate. A portion of sauerkraut helps to rebalance the gut microbiota disrupted by the journey. Avoid overindulging so as not to prolong any discomfort. These tips will ensure you return feeling in top form.