Long-haul flights are a marvel of modern travel, connecting distant corners of the world in record time. Yet, while soaring through the skies at 35,000 feet, our bodies face a range of challenges that can leave us feeling less than refreshed upon arrival. From dehydration to muscle stiffness, long flights subject us to an environment far removed from our natural conditions. Here’s a closer look at what happens to our bodies during extended air travel and practical tips to mitigate discomfort.
Dehydration and Dry Air
Airplane cabins are notorious for their low humidity levels, with moisture content often falling below 20%, compared to the 30–60% typically experienced on the ground. This dryness occurs because about half the air circulating in the cabin is pulled from the high-altitude, low-humidity environment outside the plane.
The result? Dehydration of the mucosal membranes in your nose, throat, and eyes, leading to discomfort and irritation. To combat this, experts recommend drinking plenty of water before and during the flight. Avoiding caffeine and alcohol, which exacerbate dehydration, is also advisable. Using moisturizing eye drops or nasal sprays can provide additional relief.
Air Pressure Changes
The ascent and descent of an airplane bring shifts in cabin pressure that can affect your ears and sinuses. For some, this manifests as mild discomfort or a need to “pop” their ears. For others, particularly those with sinus issues or colds, it can be more painful.
To alleviate pressure-related discomfort, consider chewing gum, swallowing, or using decongestants before the flight. Anti-inflammatory medications can also help reduce symptoms for those experiencing congestion.
Muscle Soreness and Stiffness
Sitting for long hours in a cramped position can lead to muscle soreness and stiffness. This occurs because prolonged immobility reduces blood flow and keeps muscles engaged in static positions, leading to discomfort.
To counteract this, make it a point to move around the cabin periodically and perform seated stretches. Simple exercises, such as rolling your ankles or flexing your legs, can improve circulation and reduce the risk of deep vein thrombosis (DVT). Compression socks are another useful tool for maintaining healthy blood flow during extended periods of sitting.
Digestive Issues and Nausea
The reduced cabin pressure at high altitudes can cause bloating and discomfort in the digestive tract as gases expand. Coupled with altered eating schedules and sometimes unfamiliar in-flight meals, digestive issues like nausea or indigestion can arise.
To minimize discomfort, opt for lighter meals before and during the flight, avoid carbonated beverages, and pace your eating. Staying hydrated also aids digestion and overall comfort.
The Risk of DVT
Though rare, the most serious potential health risk of long-haul flights is deep vein thrombosis, a condition where blood clots form in the veins, often in the legs. If a clot travels to the lungs, it can be life-threatening.
Staying active by moving your legs and walking when possible is crucial in reducing this risk. For individuals with predisposing factors, such as a history of clotting disorders, consulting a doctor before flying is advisable.
The Verdict
While the conditions of long flights can be challenging, most passengers can manage discomfort with proper preparation and care. The key is to stay hydrated, keep moving, and address minor symptoms early to ensure a safer, more pleasant journey.
As air travel continues to push the limits of distance with ultra-long-haul flights, understanding how our bodies respond to these journeys will remain essential. With a little foresight and some proactive measures, you can step off the plane ready to embrace your destination.
