Stay healthy while flying with wellness tips on hydration, hygiene, snacks and movement. A healthier travel day starts with smart habits at the airport.

Air travel is one of the fastest ways to change your surroundings, but it can also take your body out of its comfort zone. The cabin air pressure shifts, your movement is limited, you’re exposed to a ton of other people in close quarters and your usual routines — like staying hydrated, stretching or eating balanced meals — suddenly become a little more complicated. For frequent flyers and casual travelers alike, these changes can potentially have you arriving at your destination more exhausted than excited — or, worse: sick on vacation.  

This is why “travel wellness” is so important and why it involves more than just Instagram-worthy smoothies and sunscreen. These tips will have you thinking more about setting yourself up for success when it comes to travel health and hygiene, providing you with business trips that feel better and vacations that are more restorative. So, let’s take a look at wellness on the wing.

Hydrate Early and Often

Dehydration is one of the most common challenges travelers face.

Did you know that moisture in the cabin has to be carefully controlled to protect normal and efficient aircraft operation? It’s probably why you feel so drained after a flight. It turns out the air in airplane cabins is about 10-30% drier than the target ranges for your home! This low humidity can actually pull moisture from your body faster than usual, which can lead to headaches, feeling tired, or even make your jet lag worse.

The fix is simple: Drink water before you board and keep it steady throughout your travel day. Bring an empty bottle to fill up after security, and sip a little every 30–60 minutes instead of chugging all at once (your body can only absorb so much liquid at a time, so no need to start feeling like a human water balloon before you even take off!). Adding a slice of lemon or a packet of electrolyte mix can keep it refreshing and help replace lost electrolytes naturally.

Need to fill your bottle at Ontario International Airport (ONT)? Look for one of our 16 convenient hydration stations between Terminal 2 and Terminal 4! 

Move When You Can

Our bodies aren’t designed for long stretches of stillness, but that’s often how we use them. Harvard Medical School recommends getting up and moving every couple of hours to support healthy circulation, and this is true for both working at the office and riding on long flights. Remaining still for too long can cause stiffness and swelling in the legs and ankles. For some individuals, it may even potentially raise the risk of blood clots.

Fortunately, we're not asking you to join a CrossFit class mid-terminal. Take a brisk walk around the terminal before boarding, choose stairs when possible or simply shift your weight from foot to foot while waiting in line. Once in the air, try gentle ankle rolls, calf raises at your seat and short walks to the restroom when it’s safe to do so (just make sure you aren’t disturbing your seatmates or other passengers).

One frequent flyer put it this way: “I basically think of airports as bonus walking time. Even a few laps around the terminal totally helps reset my energy and even my mindset before a long flight.”

Choose Smart Snacks and Meals

Travel days are basically a conspiracy to tempt us with all the wrong foods. Think gooey pastries whispering sweet nothings, fast food practically winking at you, salty snack packs begging to say hello and coffee that's really just a sugar delivery system in disguise. And while a little indulgence never hurt anyone (or so we tell ourselves), these “treats” can leave you dehydrated, bloated or battling a sugar crash mid-flight.

Instead, focus on snacks and meals that give sustained energy. Trail mix, whole fruit, veggie sticks, protein bars or yogurt cups are easy to pack and eat on the go. If you’d rather grab a bite at the airport, aim for balance: lean protein, a vegetable or fruit side and a complex carb. A simple grilled chicken salad or grain bowl can give you a big leg-up on your day compared to fried or overly processed foods.

A good rule: If it’s colorful, fresh and recognizable as real food, it’s more likely to support your body in the air. ONT is proud to offer a range of dining options that make it easier to find fresher, traveler-friendly meals before you board.

Prioritize Hygiene at Every Step

Travel wellness also means protecting yourself from unnecessary germs along the way. Airports and airplanes are filled with high-touch surfaces, from handrails to touch screens to seatbelt buckles. Not to give you the “ick,” but a 2015 study from TravelMath found that airplane tray tables contained nearly 17 times the amount of bacteria per square inch as the flush buttons in the lavatories.

To minimize your risk of picking up an unwanted souvenir (like a nasty cough instead of a keychain), keep a small travel-sized pack of wipes and sanitizer (3.4 oz or under) handy. Wipe down your tray table, armrest and seatbelt buckle when you sit down, and clean your hands before eating. During cold and flu season, consider carrying a mask for extra protection — and if you’re sick and need to travel, wash your hands frequently and wear a mask in all spaces where you may encounter other travelers. No one wants to be the reason someone else has to sit out a long-awaited trip or big event!

Wellness That Travels with You

Obviously, we aren’t your doctor or your parent. Think of these less as “rules to live by” and more as starting points for more mindful habits and thoughtful travel practices. Hydration, movement, hygiene and comfort aren't just buzzwords; they're your personal carry-on essentials (the ones that don’t need to fit under the seat in front of you). The more intentional you are about these small choices, the more likely you’ll arrive refreshed and ready to enjoy your destination.

So the next time you find yourself at the airport or buckling in for takeoff, remember: Wellness shouldn’t wait until you land. It can start at the gate, in the aisle or even with the water bottle in your hand. Treat the trip as part of the adventure, and let healthy habits travel right alongside you.

Seeking out healthy options or amenities at ONT? A member of our Customer Experience Team is always standing by to lend a hand!