Fourteen hours on a plane and you’ve finally arrived at your destination. After collecting your luggage and stepping out of the airport, you’re one step away from relaxation. But what has that flight done to your body?
Feeling Dry
It’s no surprise that after a long flight, you feel like a raisin from dehydration. This happens because the humidity in a plane cabin is extremely low, which dries out your skin, lips, nose, and eyes.
While it’s uncomfortable, there’s no need to panic. The low humidity in the cabin won’t cause severe dehydration. Experts estimate fluid loss during an 8-hour flight at about 150 milliliters.
You can also become dehydrated if you don’t drink enough water or if you consume a lot of alcohol and coffee. That can lead to dizziness, fatigue, and headaches—definitely not ideal when you step off the plane into hot weather.
How to Prevent It
Stick to the old hydration advice: drink plenty of fluids, especially water. If you don’t want to spend half your vacation budget on bottled water at the airport, bring an empty bottle through security and fill it up on the other side.
Use moisturizers (creams and balms) as often as you need—within carry-on limits. A nasal spray can help prevent dryness and irritation. If you wear contact lenses, switch to glasses for the flight, as IFLScience recommends.
Blood Clots in the Legs
Another potential side effect of long-haul flights is blood clots in the legs, known as deep vein thrombosis (DVT). The risk of developing DVT comes not from being in the air itself but from prolonged immobility.
When we sit in one position for too long, blood flow in the veins of the legs slows down. That can increase the likelihood of a clot forming. Overall, the risk is low. Recent surgery, pregnancy or childbirth, hormone replacement therapy, taking estrogen-containing contraceptives, and a genetic predisposition to clotting can raise that risk.
How to Prevent It
Move around. Get up and walk the cabin when you can. Make sure you have enough legroom to change positions while seated. Do simple exercises, like flexing and extending your ankles.
For people at higher risk of clotting, doctors recommend wearing compression stockings to help improve blood flow.
Watch for warning signs after your flight: swelling in the leg, ankle, or calf; red, discolored, or warmer-than-normal skin. If you notice any of these symptoms, see a doctor.
Disruption of Circadian Rhythms
The longer you spend on a plane, the more likely you are to cross multiple time zones. When you land, your internal clock (your circadian rhythm) will still be set to your home time zone, which clashes with the local time. Your body doesn’t like that.
Classic symptoms of jet lag include trouble sleeping, daytime fatigue, stomach issues, and problems with memory and concentration.
How to Minimize This Effect
Although jet lag is temporary, you don’t have to spend the first days of your trip in bed. While you can’t avoid all symptoms, a few simple tricks can reduce them.
Start adjusting a few days before departure. Go to bed at least an hour later than usual if you’re heading west, and at least an hour earlier if you’re flying east.
When you first sleep in your new location, set an alarm. It’s not the most relaxing vacation move, but it prevents you from sleeping the day away and missing breakfast. Also, avoid overindulging in food right after you arrive. Hold off for the first few days to help prevent stomach issues related to jet lag.
