Updated

Updated · Fox News · Jul 25

Experts Warn Flight Travelers to Avoid Soda, Alcohol and Salty Snacks as Dry Cabin Air Drives Dehydration

Updated

Updated · Fox News · Jul 25

Experts Warn Flight Travelers to Avoid Soda, Alcohol and Salty Snacks as Dry Cabin Air Drives Dehydration

Q: Why might skipping the complimentary airline meal be your ultimate defense against severe dehydration and travel fatigue?

Yes—skipping the complimentary airline meal can be a smart defense against dehydration and travel fatigue, especially if that meal is salty, heavy, sugary or gas-producing. Experts say cabin air is extremely dry and aircraft are pressurized to the equivalent of roughly 6,000 to 8,000 feet, which promotes fluid loss, bloating and tiredness. In that environment, typical airline food can make things worse. Plane meals are often higher in sodium to preserve flavor at altitude, and excess salt increases thirst and can contribute to swelling and fluid imbalance. Heavy, greasy or sugary foods can also slow digestion and trigger an energy crash, leaving travelers more sluggish. Bloating is another reason some passengers feel better skipping the meal. Lower cabin pressure causes gas in the digestive tract to expand, so foods such as beans, lentils, broccoli, cabbage and carbonated drinks can lead to more discomfort. Even safe airline food may be lower in fiber and more processed, which can add to that effect. That said, experts do not recommend flying on an empty stomach. The better strategy is to replace the standard meal with a lighter option you control: a balanced meal before departure, then water, electrolytes and small protein-rich snacks such as unsalted nuts, Greek yogurt, eggs, cheese sticks, fruit or vegetables with high water content. In short, skipping the airline meal helps if it means avoiding salt-heavy, dehydrating foods—not if it means skipping food altogether.

3 articles · Updated · Fox News · Jul 25

Dry cabin air is the main in-flight dehydration risk, experts say, worsening headaches, fatigue, dizziness and, in severe cases, confusion or fainting.
Water before, during and after a flight is advised, but hydration works better with electrolytes from foods such as bananas, spinach and avocados or from drink mixes and tablets.
Soda, sparkling water, beer, alcohol and excess caffeine can worsen bloating or dehydration, while salty, sugary and heavy foods increase thirst, constipation and energy crashes.
Smaller meals and protein-rich snacks such as unsalted nuts, Greek yogurt, cheese sticks and eggs are preferred, along with water-rich produce like watermelon, grapes, cucumbers and celery.
Experts also warn against flying on an empty stomach, recommending a balanced meal a few hours before departure to reduce low blood sugar, irritability and fatigue.