- Dehydration, from drinking less water and the cabin air, can leave you feeling off.
- Decreased circulation and feeling bloated from salty snacks may also cause your body to feel strange as you get off the plane.
- There are steps you can take before, during and after your flight to help feel your best, including hydrating and stretching your legs.
I’ve logged my fair share of air miles over the past decade and I can attest, that strange, out-of-sorts feeling that hits the moment you step off a plane isn’t just in your head. Even my kids have noticed it, asking why they don’t quite feel like themselves after we land.
While it’s easy to chalk these sensations up to jet lag or adjusting to a new time zone, there’s more at play. Jessica Cording, M.S., RD, CDN, IFNCP, explains that air travel disrupts the body’s natural rhythms. “When you fly in a plane, you experience changes in air pressure, oxygen levels, hydration, circulation and even digestion,” she says. Those changes coupled with other travel-related habits can lead to you feeling a bit out of sorts.
The good news? You don’t have to feel this way for long. Nutrition experts share that with a few smart, proactive steps before boarding, during your flight and after you land, you can shake that post-flight funk and feel your best again. Read on for their top tips to make your next trip smoother than ever.
What Causes This Weird Feeling
Dehydration
The microclimate of an airplane cabin is filled with dry, recirculated air that has very low humidity. Because of this environment, fluid losses can be accelerated through breathing and the skin, leading to dehydration, shares Cording. Plus, research also suggests that the longer you’re in the air, the more likely fluids are to pool in your lower body and your blood to thicken slightly, two factors that can worsen dehydration. Kelly Jones M.S., RD, CSSD, also notes that some people may drink less fluids than normal when flying. She writes, “Even if mild, dehydration added with other factors contributes to feeling less like yourself when you land.”
Circulation Changes
Sitting for extended periods of time can lead to circulation changes in the body. Cording shares, “Sitting for long periods slows blood flow, especially in the legs, which can cause swelling and lead to that heavy, achy feeling after a flight.” These same changes in blood flow also pose the risk of blood clots, or deep vein thrombosis, when flying. While a DVT is rare, it’s still important to be aware of when embarking on long-haul air travel.
Jones also notes that the body will always prioritize blood flow to internal organs in the midsection, meaning once you stand, it may take time for your circulation and blood pressure to adjust. She writes, “Feelings of a ‘head rush’ or dizziness may result due to a combination of this shift in blood flow, blood pressure, potential dehydration and lower-than-normal blood sugar.”
Bloating
Not only does what you eat pre-boarding affect how you feel on the plane, but the drop in air pressure and lower altitude can make the abdomen feel tight or uncomfortable, leading to this bloated feeling, notes Cording. She writes, “This effect is pronounced after eating certain foods or carbonated drinks before or during the flight. Additionally, dehydration and intake of high-sodium convenience foods or processed snacks in the airport or on the plane can also contribute to bloating.” Whether you’re passing gas on and off the plane or feel like a rock is inside your stomach when you walk off, these both contribute to that “off” feeling you feel after a flight.
Fatigue and Altered Sleep Patterns
Early morning wake-ups and disrupted sleeping patterns contribute to that exhausted feeling that engulfs you when you land. Jones shares, “Many people have altered schedules on flight days, which may pose difficulty with restful sleep, leading to inevitable grogginess on top of these other factors contributing to feeling off. For others, flight anxiety may contribute to poor sleep ahead of a flight and/or physical and mental stress, contributing to exhaustion after the flight.”
What You Can Do to Prevent This Feeling
The good news is that you can take a few proactive steps before, during and after your flight to help shake this feeling. Bookmark these tips from Cording and Jones to trial on your next trip.
Before Flying
Before takeoff, experts recommend focusing on hydration, balanced meals and movement. Since flying can cause dehydration, hydrating with water or other beverages early and consistently can help with maintaining adequate fluid stores. Jones encourages clients to pack a reusable water bottle to refill when through security to continue hydration pre-boarding, too. Cording also recommends including a balanced meal with lean protein, healthy fat and fiber to help stabilize blood sugar (key for fighting fatigue and managing travel stress) and minimize bloating during the flight.
While it may be challenging depending on flight times to log a workout before takeoff, consider where you can add extra steps into your day. Maybe it’s walking around the terminal versus sitting at the gate, or forgoing the moving walkway for using your own two feet. Every bit counts and helps support circulation before takeoff.
While Flying
It’s not ideal to use the toilet on the aircraft, but rest assured, adequate hydration trumps the restroom experience. Sipping water routinely, while opting for alcohol-free beverages, will help manage dehydration and feelings of bloat. Additionally, adding electrolytes to your beverage may also be advisable, depending on your health and activity level. Plus, using the bathroom also invites movement into your air travel, a welcomed addition to enhancing circulation and keeping your blood flowing on the flight. Even ankle rolls or calf raises in your seat are small things you can do to actively fight the slump when you land. Planning ahead and packing your own snacks filled with protein to keep you fuller for longer is helpful, and helps prevent a blood sugar crash from solely relying on airplane-provided cookies or chips.
After Flying
Use the welcomed departure from the aircraft to get those steps in. Fill up your reusable water bottle when you depart, and as you make your way to baggage claim or transportation, hydrate while you move. This will stimulate circulation while rehydrating you from the pressure changes. When time permits, have yourself a balanced, nutrient-rich meal. Cording and Jones recommend protein, fiber, antioxidants and potassium to ease bloating and replenish electrolytes. And, when you can, get some sunshine in. Cording says, “Natural light helps reset your circadian rhythm and boost alertness.”
Our Expert Take
That strange, off-kilter feeling that hits after a flight is completely normal. In fact, it’s your body’s way of adjusting to changes in air pressure, circulation, hydration and fatigue that occur while in the sky. The good news? You don’t have to just power through it. Nutrition experts recommend taking a few proactive steps before, during and after your flight to help your body bounce back faster. Staying hydrated with a reusable water bottle, snacking on energizing foods rich in protein and fiber, and sneaking in movement (like ankle circles or calf raises) can go a long way toward helping you feel like yourself again once you land.
