Ever stepped off a long flight with a headache, dry eyes and that wrung-out feeling? Cabin air is a big part of it. Here's why flying dries you out, and simple ways to stay hydrated from the departure gate to arrival.
Why flying dehydrates you
Planes pull air in from outside, and at cruising altitude that air holds very little moisture. Emergency physician Dr Matthew Goldman told the Cleveland Clinic that at high altitude the air is "almost completely devoid of moisture". That's why your throat, nose and skin feel dry after a few hours. Japan Airlines' travel health advice puts it simply: because the cabin is dry, you can become slightly dehydrated without a moderate amount of fluid.
Add an early start, airport coffee, a salty snack and a drink or two on board, and it's easy to land behind on fluids.
How to stay hydrated on a plane
Before you fly
- Drink water with breakfast or lunch before you head to the airport.
- Pack an empty bottle and fill it after security, as the Cleveland Clinic suggests.
- Grab a cold drink at the airport so you're not relying on small cups from the trolley.
On board
- Sip regularly rather than waiting until you're thirsty.
- Go easy on alcohol and keep coffee in check, especially on long-haul flights.
- Get up and move every couple of hours, and stretch in your seat.
- Pack lip balm, moisturiser and eye drops for the dry air.
After you land
- Have a big drink of water, and add electrolytes if you've been sweating or it's hot where you've landed.
- Eat a proper meal to get fluid and minerals back in.
- Get some daylight and a walk to reset.
Water or an electrolyte drink?
Water is the base. On long flights, travel days that start at 4am, or trips straight into a hot destination, a drink with electrolytes can help you replace sodium as well as fluid. Look for one with real sodium and no added sugar. Our guide on choosing an electrolyte drink explains what to check on the label.
Grab Uthrive at the airport
You'll find Uthrive in WHSmith stores at airports around Australia, including Sydney, Melbourne and the Gold Coast. Every can has natural Lake Deborah salt, real fruit juice and no added sugar, with a light sparkle that's easy to sip on a long flight. See every place to find us.
Hydrated by Nature
Uthrive is a lightly sparkling natural hydration drink made with Lake Deborah salt from Western Australia, real fruit juice and no added sugar. Built by a firefighter.
FAQ
Why do I feel so dehydrated after flying?
Cabin air at altitude is very dry, so you lose moisture through breathing and your skin. Long periods of sitting, caffeine and alcohol add to it.
Should I drink electrolytes before a flight?
Water is usually enough for short flights. For long-haul flights or travel into heat, adding a drink with electrolytes before or after can help replace sodium as well as fluid.
Can I take drinks through airport security in Australia?
Liquid limits can apply at security, especially on international flights, so the easy option is to bring an empty bottle and fill it afterwards, or buy a drink once you're through.
This article is general information, not medical advice. If you have a health condition, or feel unwell in the heat, talk to your doctor.