As I sit on a flight to Memphis, writing this email, surrounded by families excited for their spring break, I’m reminded of the importance of staying hydrated and healthy on flights and the different steps to do so.
Plane cabins are pressurized to simulate a 6,000 to 8,000 foot elevation on Earth and your blood absorbs less oxygen at those altitudes. This can be the cause of dizziness, sleepiness, general lack of mental sharpness, and delayed recovery. Of course, there are ways to decrease the effects that flying has on your body!
Here are some tips and insight on what happens on planes:
- Blood oxygen drops, making you sleepy. As a consequence of the lower air pressure in an airplane, the amount of oxygen carried in the blood is reduced compared with that at sea level. Blood is also not circulating as well as it should, which also contributes to reduced oxygen levels. Lower oxygen levels may make you feel fatigued and have a lack of mental sharpness.
- Your skin loses moisture. Cabin pressure and dry, re-circulated air zaps moisture from your skin and body. The cabin air is much drier than typical indoor humidity. The cabin air generally has 10-20 percent humidity, while typical indoor air may have 30-65 percent humidity. This difference increases fluid loss from the skin and lungs, and also increases susceptibility of catching a respiratory virus. Symptoms of dehydration may include headaches, tiredness or constipation. Drinking plenty of water and electrolytes will help to restore your body’s fluid balance.
- Jet lag. Your brain needs time to catch up to the new pattern of daylight and darkness when crossing two or more time zones. Make sure you are well rested going into the flight to reduce the effects that lack of sleep has on your performance.
- Bodily gas gets stuck. The lower air pressure in the cabin causes gases to expand. Gas in your intestines expands and may cause a feeling of satiety or cramps. Gas fluctuations also affect your ears. The tube that lets air in and out to maintain pressure doesn’t react quickly enough, so air can’t pass through and pressurize your ear correctly. That’s why swallowing or yawning usually helps by opening the tube to let air flow through.
- You sit in one place, in close proximity. After sitting for a long period of time, blood can begin to pool in your legs and feet, causing swelling. This contributes to decreased oxygen levels and a feeling of fatigue. In addition for sitting for a long period, you are often in close proximity to other passengers. The close proximity, along with re-circulated air, may put you at risk for acquiring a bug if your neighbor has one.
So, what are you to do?
- Optimize hydration by drinking fluids before, during and after the flight. Aim for 8 oz. of non-caffeinated and non-alcoholic beverages for each hour of the flight. Consider adding electrolytes to your water for flights lasting longer than 4 hours.
- Make sure your skin is moisturized with lotion and chapstick or Vaseline (or similar products).
- Be sure to get up and move around during the flight, and consider wearing compression socks to help with circulation. This can help to minimize the above effects!
- Bring known and tolerated snacks and food with you to help decrease discomfort or further accentuate gas.
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