5 experts reveal how they stay healthy on flights (and what we should all do in mid-air)

The last thing any of us want is to arrive at our holiday destination feeling bloated, dehydrated, stiff and exhausted after a long haul flight. And these aren't the only problems that can strike - flying long distances can put pressure on your heart and cardiovascular system, and all that sitting can cause blood to pool in your lower legs causing circulation problems. Humans, after all, weren't made to spend several hours trapped in pressurised cabins in the sky.

So if you're flying this summer, what's the best way to look after your health? We asked xx experts what they do to stay well and their top advice for travelling - and here's what they told us.

'I tend to pack my own snacks, some fresh food for the way out, and enough pre-packaged ones for the return leg'

Aliza Marogy, registered nutritional therapist and founder of leading clinical grade supplements provider Inessa says:

'Cabin air is very dry, which can leave you feeling dehydrated, tired and sluggish. Staying on top of your fluid intake is essential to counter this, so aim to sip water regularly throughout your journey. If plain water feels a little boring, try adding lemon or opting for herbal teas, which can be equally refreshing and easy on your gut. 

It can be challenging to eat healthily on long-haul flights, particularly when you're relying on airport food and in-flight meals. My advice is not to aim for perfection, but to focus on simple choices that are more achievable. I tend to pack my own snacks, some fresh food for the way out, and enough pre-packaged ones for the return leg. Raw unsalted nuts, oat cakes, and a mini tub of hummus, as well as fruits and chopped vegetables such as cucumbers, peppers and carrots, are all good options. I also usually take a couple of oat-based snack bars for the return journey. 

Many people find that flying can affect digestion, so it’s best to avoid rich, greasy, or heavy meals, as these can sometimes leave you feeling bloated or uncomfortable in the air. Similarly, whilst it's tempting to indulge in coffee or alcoholic beverages when travelling, both can be dehydrating and may leave you feeling worse by the time you land.

Travelling can be demanding on the body, with early starts, disrupted routines and crossing time zones making it difficult to switch off at the end of the day. Magnesium plays a role in supporting the nervous system and muscle function, promoting relaxation, and supporting good quality sleep and it's one of my travel essentials. As I’m a nervous flier, I take Inessa Relax + Calm around 30 minutes before take-off, which contains a blend of calming herbs and vitamins.'

'Don't spend the entire flight asleep and immobile'

Dr Kalpa De Silva a Consultant Interventional Cardiologist at HCA Healthcare UK London Bridge Hospital & The Lister Hospital

Commercial cabins are generally pressurised to an equivalent altitude of 8,000 ft. At this altitude oxygen saturation consequently falls slightly—often into the low-to-mid 90%’s in healthy adults. Heart rate and heart workload may also rise modestly. If you have not got underlying heart problem this change in physiology will have no bearing on you. But this may become more of an issue if you have a diagnosis of a recent heart attack (myocardial infarction/acute coronary syndrome) or a history of heart failure. In these situations, you may an need individual assessment by your general practitioner or cardiologist before flying.

Long haul flying is probably the most important cardiovascular risk of routine flying. Risk rises with journey duration, particularly beyond about 4–6 hours, but the absolute risk remains low in otherwise healthy people.

These simple actions will support circulation and overall wellbeing

Before: normally hydrated → usual medication → comfortable clothing
During: water + calf exercises → stand/walk every 1–2 h → don't spend the entire flight asleep and immobile
After: resume normal activity and hydration

There's no convincing need for supplements, aspirin or anticoagulation in an otherwise low-risk traveller.

New or unstable chest pain, significant breathlessness at rest, recent unexplained fainting or blackouts, uncontrolled heart rhythm problems, heart failure symptoms that are poorly controlled, or symptoms suggestive of a new deep vein thrombosis/pulmonary embolism warrant dedicate assessment prior to flying rather than trying to manage the risk onboard.

Those that have a diagnosis of coronary disease, particularly if you have suffered a recent heart attack or have on-going angina (chest pain symptoms) are at particular risk of flying. If you established on heart medications, make sure you take this as per your usual routine to avoid risk of a change in symptoms/condition whilst flying. Discussion and personalised plans with your cardiologist prior to flying are important.

'The single most effective thing you can do is apply a rich moisturiser''

Dr Angela Tewari, Consultant Dermatologist at The Lister Hospital, part of HCA Healthcare UK

Humidity in the cabin typically drops to around 10–20%. This is because the air pulled in from outside is extremely cold and cannot hold any moisture. For comparison, the UK on a hot summer day averages about 60% humidity. When the surrounding air is this parched, trans‑epidermal water loss increases significantly, which is why your skin feels tight and flaky, and looks dull and lacklustre the moment you land. This effect is temporary, but it’s often compounded by mild dehydration from limited fluid intake (many people subconsciously drink less because they don’t want to keep getting up to use the toilet) and alcohol consumption.

The single most effective thing you can do is apply a rich moisturiser containing humectants like glycerin or hyaluronic acid alongside barrier lipids such as ceramides; this traps what moisture you have and slows the dehydration the dry cabin drives. A hydrating mist can feel pleasant and adds moisture on top. Drinking water, going make‑up free where you can, and keeping lip balm to hand is also sensible.

Travel stress raises cortisol, which increases sebum production and tips acne‑prone skin towards breakouts. Travel with clean hands and resist touching your face; keep in‑flight products light rather than heavy and pore‑clogging; and cleanse properly as soon as you can after landing to clear the day’s build‑up. If you’re prone to flares, continuing your usual treatment routine (a salicylic acid cleanser or your prescribed regimen) around the trip helps more than reacting after the fact.

'Sitting still for extended periods can cause blood to pool in the lower legs; gentle movement keeps things flowing.

Dr Deborah Marsh Vascular Doctor at UK Vein Clinic

'Lower cabin pressure, very dry air and long periods of sitting all influence how blood moves through the veins. For many people this simply leads to mild swelling or heavy legs, but for others, especially those with underlying vein issues, it can increase discomfort or raise the risk of circulation problems such as deep vein thrombosis (DVT), worsening varicose vein symptoms and increased leg swelling.

Compression can be one of the most effective ways to support healthy circulation during a flight, but only when it’s selected and used correctly. A compression sock needs to fit firmly and evenly along the leg. It should feel supportive, never painful, and it must not roll or dig in. If it leaves deep marks or feels restrictive, the fit is not right.

To find the right fit, use a soft measuring tape to measure your leg in the morning when swelling is lowest. Measure around your ankle, around the widest part of your calf, and sometimes the length of your leg depending on the brand.

Travel compression is usually graduated, meaning the strongest pressure is at the ankle and gradually reduces up the leg. This mirrors the natural direction of blood flow and gives the veins the most support where blood tends to settle.

Socks should be put on before boarding and kept on for the entire flight; removing them halfway through limits its benefit because the veins have already been under prolonged pressure (people with certain arterial conditions, severe skin issues or numbness should avoid compression unless advised by a clinician).

Keeping your circulation healthy during long flights largely comes down to staying mobile, staying hydrated and using simple travel aids that support blood flow. Sitting still for extended periods can cause blood to pool in the lower legs, so gentle movement such as stretching your calves, flexing your ankles or taking short walks up and down the aircraft aisle when possible helps keep things flowing.

Drinking water regularly also supports good circulation, as dehydration can make blood slightly thicker over time. Anyone with a history of clots, varicose veins or venous insufficiency should seek personalised medical advice before flying.'

'Lumbar support is essential, even if it’s just a rolled towel behind your lower back'

Dr Robin Chatterjee, Consultant in Musculoskeletal, Sports & Exercise Medicine at The Lister Hospital, part of HCA Healthcare UK

When you’re stuck on a long flight, back pain usually comes from tight space, poor posture, and not moving enough. Choosing the right seat helps massively — aisle or extra‑legroom seats give you room to shift and stretch. Lumbar support is essential, even if it’s just a rolled towel behind your lower back. Posture needs constant attention, because it’s so easy to slump forward without noticing, and moving regularly, even small stretches or a quick walk, keeps your back from stiffening.

'Knee pain can also be a problem. Travelling with knee pain is all about staying ahead of discomfort. Compression sleeves or socks give steady support and help manage swelling and elevating your legs, even slightly, reduces pressure on the joint. Seat choice matters - bulkhead or extra‑space seats let you stretch properly. Gentle in‑flight exercises like ankle pumps, knee extensions, and leg lifts keep your joints awake and if your knee pain is chronic, checking in with your doctor before flying helps you plan meds or strategies that make the journey easier.'