Flying can take a toll on the body in many ways, but experts say there are simple nutrition rules travelers should follow to reduce common problems like bloating, dehydration, dry skin and fatigue.

Air travel exposes travelers to changes in cabin humidity, pressure and oxygen levels that can affect overall comfort, with the dry cabin air being the biggest contributor to dehydration.

In addition to thirst, dehydration can cause headaches, low energy, muscle cramps and dizziness. In more severe cases, it can also lead to confusion and fainting.

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Travelers are prone to making several mistakes that contribute to dehydration, experts say. Many people avoid consuming liquids when they travel to cut down on bathroom breaks.

Some are also likely to opt for foods that are salty, greasy and heavy. It’s also common to load up on caffeine and alcohol, which can contribute to bloating, constipation, dehydration and electrolyte imbalance.

Health experts advise hydrating before, during and after a flight. Bring your own water bottle that you can sip slowly and refill, so you don’t have to rely on onboard beverages.

“By the time you feel thirsty, your body is already dehydrated,” Lindsay Baker, a director at the Gatorade Sports Science Institute, told Eating Well. “It is better to plan ahead and make sure you are well-hydrated before you start your trip. This helps avoid the need to drink large volumes of fluid to ‘catch up’ on hydration later.”

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Drinking water alone may not be enough, according to Baker.

“Your body needs electrolytes to hold onto the water you’re drinking,” she said.

Electrolytes are naturally found in foods like bananas, spinach and avocados and are also available in drink mixes and tablets.

Carbonated drinks, such as soda, sparkling water and beer, also make bloating worse by adding gas to the stomach. 

Alcohol, and excessive caffeine intake, may contribute to dehydration and are best avoided when flying, experts say.

“If you do want to drink alcohol, opt for something like a single Bloody Mary — tomato juice is a source of electrolytes as well as being antioxidant rich,” Stephanie Smith, a women’s health nutritionist for Agora Health, told CNT Travler.

The reduced cabin pressure on airplanes can cause gas in the digestive tract to expand, leading to bloating. To minimize this effect, experts advise avoiding gas-producing foods, such as beans, lentils, broccoli, cabbage, onions and Brussels sprouts. 

Eat smaller, lighter meals, since large, heavy meals slow digestion and leave more food sitting in the stomach.

Overly sweet and salty foods should also be avoided. High-sodium foods can increase thirst and may contribute to temporary bloating during flights.

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“I suggest people avoid snacks high in simple carbohydrates or added sugars without other macronutrients to properly balance them out,” Marra Burroughs, a doctor of clinical nutrition and registered dietitian, told Travel + Leisure.

“Traveling is exhausting to begin with, and a poorly balanced carb-heavy snack can lead to a crash that can worsen the experience and add to fatigue,” Burroughs added. “If you want to partake in a snack that is higher in sugar, I recommend pairing it with fat and protein to balance it out.”

It’s best to steer clear of ultra-processed snacks at the airport and choose protein-forward options such as unsalted nuts, Greek yogurt, cheese sticks and hard-boiled eggs.

Nutrient-dense water-rich foods such as watermelon, grapes, cucumbers and celery can also help travelers stay hydrated.

Flying on an empty stomach is also a bad idea, experts say, because low blood sugar can contribute to fatigue, irritability and dizziness during travel. Eating a well-balanced meal a couple of hours before a flight is advised.