Travel comes with a lot of decisions to make — from deciding what time you need to leave for the airport to figuring out what to pack. Yet the decisions don’t stop once you’re in the air. As the flight attendant walks around asking what you’d like to drink, what do you choose? Do you choose water and keep things simple, or should you allow yourself a glass of wine to help you fall asleep on an overnight flight? Or, maybe you grab a coffee or an energy drink before boarding to help you stay up and make the most of your time once you arrive.
Either way, chances are you haven’t given too much thought to what you should drink mid-air — but should you? I chatted with a few medical professionals who shared what you should (and shouldn’t) drink on a flight and why your drink selection matters more than you think.
How air travel affects hydration, digestion, & fatigue
“When you’re in a plane, the cabin air is very dry (often just 10–20% humidity versus around 35–65% on the ground), which means you lose moisture more quickly through your skin and airways,” says Dr. Maciej Chichlowski, Senior Director, Nutrition Research at Shaklee. “The pressurized cabin and long periods of sitting mean fluid shifts in your body, which can increase the risk of mild dehydration.”
The dry air inside the plane can also impact how body’s digestion through a combination of sitting still for long periods of time and the changes in cabin pressure. Additionally, many travelers are prone to bloating and discomfort, as gas expands when pressure drops (and the combination of eating at weird hours).
All factors that impact your usual rhythms (wake-sleep, eating, movement) are impacted, leaving you potentially dehydrated, sluggish, and uncomfortable. Adjusting your hydration habits and the types of drinks you select mid-flight can help combat these changes.
What you should drink on a flight
What you choose to drink on a flight matters more than you think. Most experts agree that the best thing you can drink on a flight is water. “Have small sips throughout the flight rather than large amounts in one go. This will keep you hydrated without making you need to get up constantly,” says Dr. Olalekan Otulana, GP.
“Herbal teas can also be helpful, especially non-caffeine ones. Peppermint tea can be soothing and won’t dehydrate you,” Dr. Otulana adds. “Drinking something with electrolytes can also help you stay balanced, particularly if you’re feeling a bit off from the dry air and cabin pressure. Many airlines have herbal teas on board, but you can also travel with these in your carry-on or personal item if you prefer to have quick access to them.”
Dr. Chichlowski agrees, stating that water with electrolytes is the best drink to sip on throughout your flight. He recommends drinking regularly — even before you feel thirsty — to maintain hydration and compensate for the low humidity and fluid loss. Many people also opt for tomato juice on flights to help replenish lost electrolytes.
Personally, I always travel with electrolyte sticks (which are easy to get through TSA and simple to add to water mid-flight). When selecting electrolytes, Dr. Chichlowski recommends seeking a product that helps promote the fluid balance of sodium, potassium, and chloride.
For flights across time zones, he recommends choosing drinking times that match your destination’s day and night rhythm to avoid indigestion and reduce fatigue.
In general, sodas are one thing you’ll want to steer clear of while in the air. However, if you’re experiencing an upset stomach, choosing ginger ale or diet ginger ale may help soothe the stomach.
Drinks to limit on a flight
On long-haul flights, it’s pretty common to find passengers enjoying liquor, wine, and beer. After all, many find drinking alcohol relaxing (plus, what else is there to do?) However, experts warn that consuming alcohol mid-air is actually the worst beverage choice. Alcohol acts as a diuretic, promoting fluid loss and worsening the dehydration that occurs while flying. If you’re not someone who drinks frequently, you may be extra-prone to dehydration while up in the air.
High-caffeine drinks, such as coffees and energy
“Sodas, sweet energy drinks, and sugary juices can also cause rapid shifts in blood sugar or upset digestion, especially when your gut is already under stress. Avoid too many carbonated
As a frequent traveler, I’ve fallen victim to avoiding hydration in an effort not to have to get up and use the plane restroom as frequently. If I’m not in an aisle seat, I hate inconveniencing others to have to get up every time my small bladder feels an urge. However, this mindset can leave you with fatigue, muscle cramping, and more post-flight. It’s not worth it (and experts agree).
