{"id":959299,"date":"2026-07-25T23:48:21","date_gmt":"2026-07-25T23:48:21","guid":{"rendered":"https:\/\/www.europesays.com\/us\/959299\/"},"modified":"2026-07-25T23:48:21","modified_gmt":"2026-07-25T23:48:21","slug":"flight-dehydration-and-bloating-tips-from-health-nutrition-experts","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/959299\/","title":{"rendered":"Flight dehydration and bloating tips from health nutrition experts"},"content":{"rendered":"

Expert reveals best drinks for summer hydration<\/a> <\/p>\n

Fox News senior medical analyst Dr. Marc Siegel reveals the best and worst drinks and foods to stay hydrated in hot weather. He details why water, coconut water and fruits are good, while soda and energy drinks should be avoided.<\/p>\n

NEWYou can now listen to Fox News articles!\n <\/p>\n

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

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.<\/p>\n

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.<\/p>\n

CLICK HERE FOR MORE LIFESTYLE NEWS<\/strong><\/a><\/p>\n

\"A <\/p>\n

Travelers should consume protein-rich snacks and avoid foods laden with salt or sugar, experts say. (iStock)<\/p>\n

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.<\/p>\n

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.<\/p>\n

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\u2019t have to rely on onboard beverages.<\/p>\n

“By the time you feel thirsty, your body is already dehydrated,” Lindsay Baker, a director at the Gatorade Sports Science Institute, told Eating Well.<\/a> “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 \u2018catch up\u2019 on hydration later.”<\/p>\n

CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER<\/strong><\/a><\/p>\n

Drinking water alone may not be enough, according to Baker.<\/p>\n

“Your body needs electrolytes to hold onto the water you\u2019re drinking,” she said.<\/p>\n

Electrolytes are naturally found in foods like bananas, spinach and avocados<\/a> and are also available in drink mixes and tablets.<\/p>\n

Carbonated drinks, such as soda<\/a>, sparkling water and beer, also make bloating worse by adding gas to the stomach.\u00a0<\/p>\n

Alcohol and excessive caffeine intake may contribute to dehydration and are best avoided when flying, experts say.<\/p>\n

\"A <\/p>\n

Alcohol can make the dehydration caused by air travel worse, experts warn. (iStock)<\/p>\n

“If you do want to drink alcohol, opt for something like a single Bloody Mary \u2014 tomato juice is a source of electrolytes as well as being antioxidant rich,” Stephanie Smith, a women\u2019s health nutritionist for Agora Health, told CNT Travler.<\/a><\/p>\n

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.\u00a0<\/p>\n

Eat smaller, lighter meals, since large, heavy meals slow digestion and leave more food sitting in the stomach.<\/p>\n

Overly sweet and salty foods should also be avoided. High-sodium foods can increase thirst and may contribute to temporary bloating during flights.<\/p>\n

TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZ<\/strong><\/a><\/p>\n

“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.<\/a><\/p>\n

“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.”<\/p>\n

\"A <\/p>\n

Water-rich foods, such as fresh fruits and vegetables, are healthy food options while flying, according to nutritionists. (iStock)<\/p>\n

It\u2019s best to steer clear of ultra-processed snacks<\/a> at the airport and choose protein-forward options such as unsalted nuts, Greek yogurt, cheese sticks and hard-boiled eggs.<\/p>\n

Nutrient-dense water-rich foods such as watermelon, grapes, cucumbers and celery can also help travelers stay hydrated.<\/p>\n

CLICK HERE TO DOWNLOAD THE FOX NEWS APP<\/strong><\/a><\/p>\n

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<\/a>. Eating a well-balanced meal a couple of hours before a flight is advised.<\/p>\n

Teresa Mull is a freelance writer with the Lifestyle team at Fox News Digital.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"Expert reveals best drinks for summer hydration Fox News senior medical analyst Dr. Marc Siegel reveals the best…\n","protected":false},"author":3,"featured_media":959300,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_share_on_mastodon":"0"},"categories":[11],"tags":[29669,210,10236,1182,1164,90945,67,132,68],"class_list":["post-959299","post","type-post","status-publish","format-standard","has-post-thumbnail","category-health","tag-fatigue","tag-health","tag-healthy-living","tag-nutrition","tag-travel","tag-travel-tips","tag-united-states","tag-unitedstates","tag-us"],"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/116983293997487303","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/959299","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=959299"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/959299\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/959300"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=959299"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=959299"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=959299"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}