Karen Hiser Healthy Travel Network

Flying Fit

So you found my previous article on airport gyms to be intriguing, but you’re not quite ready to don your gym clothes for the flight? Well, okay…. I can relate to that. But at least take some basic steps to help ensure your general health and well-being while you fly! Back when I was 24, flying was a breeze, and my body always rebounded quickly. A few (ahem) years later, I’ve found that I need to take some proactive steps to maintain my health. Up this month: hydration and germ avoidance. Next month, look for on-board stretching exercises.

Hydration

We all know that airplane air is dry, but did you know that it is drier than the Sahara desert? According to Boeing, the humidity on long distance flights regularly falls to 10%, and sometimes goes as low as 1%. 55% humidity is generally considered comfortable for people—five times the normal humidity on the airplane!

This drastic dryness can have devastating effects on our bodies—dry skin, nose bleeds, constipation, increased susceptibility to infection, dry eyes, coughs, and even (yipes!) wrinkles and premature skin aging.

To counteract these effects, diligent hydration is essential. Many experts recommend 96 ounces of water per day—while you aren’t traveling! When flying, you need to drink this amount plus an additional eight ounces per hour flying. Quite frankly, I find that the airports and hotels are so dry that I include those hours in my totals as well.

To be successful on the day of travel, you must carry your own water with you. I bring several large bottles with me, and refill them during layovers. And, when the beverage cart comes by, I get more water (no ice—go for volume). I hang on to my water bottles when I head to the hotel so that I can always have water on hand in my room.

Most importantly, skip the wine, coffee and soda! Alcohol and caffeine are diuretics, which means that they squeeze water out of your body, a devastating effect while flying. Stick to water and plan on treating yourself to a fun beverage after you return home. If you must have that morning caffeine jolt, be sure to drink an equivalent amount of water to counteract it.

Finally, how do you know if you’re well hydrated? If you are producing plenty of clear urine, then you are well hydrated. If you aren’t urinating regularly or if your urine is very yellow, then you need to drink water, quickly!

Avoiding Germs

An airplane is a haven for germs; both because of the number of people on it every day as well as the recycled air. Assuming that you’re well hydrated (which helps boost your immune system), the sheer volume of germs puts you at risk for illness. The single best thing that you can do to avoid picking up the germs is to wash your hands. A lot!

I make sure I wash my hands very thoroughly with soap and warm water during each layover. Don’t forget to wash again before eating! I also carry a purse-size bottle of hand sanitizer with me and use it after washing my hands, and also as an in-between cleanser. My friends think I’m nuts, but who gets more head colds?

Here’s some scary information:

“…as much as 70% of the air you inhale on a plane has been re-circulated throughout the cabin, and up to 95% of the moisture in that re-circulated air is other people's sweat and breath.”

Source: “Plane Truth: Tips for Combating the Health and Safety Perils of Flying” by Riki Stevens et al

Yuck!

Diana Fairechild, a health and safety aviation expert and former flight attendant, recommends coating the inside of your nostrils with oil, which will provide the double benefit of protecting your mucous membranes from dry airplane air, as well as blocking out germs. Ms. Fairechild recommends,

“Apply an edible vegetable oil inside nostrils to lubricate the delicate mucous membranes. I definitely do not recommend petroleum jelly or creams. Picture this: anything you put in your nose, you are ingesting right into your brain. Do you want synthetic chemicals and petroleum up there? Try almond oil (from the health food store). It smells nice. Jojoba oil is also good and a little thicker. Olive oil is excellent, too…”

Travel Fit Tips

:: Start hydrating one to two days in advance of your flight.

:: Avoid alcohol and caffeine on the day before, the day of, and the day after your flight.

:: Drink at least eight ounces of extra water for every hour on the plane.

:: Wash your hands frequently and thoroughly with soap and warm water.

:: Carry hand sanitizer with you and use it liberally, both as an adjunct to hand washing and in-between visits to the sink.

:: Oil the insides of your nostrils with an edible vegetable oil to help prevent dryness and to protect against germs.

:: Avoid touching your face, nose, and mouth while traveling, unless you’re sure that your hands are really clean.

News and Links

:: Read more travel tips to boost your immune system in Vitality Magazine.

:: Visit Diana Fairechild’s web site for more information on hydration, deep vein thrombosis, protection from in-flight airborne diseases, and more.

:: Read Health A to Z’s Eight Ways to Protect Your Health While Traveling.

:: Find the airline with the healthiest food in the Physician’s Committee for Responsible Medicine report.