Let's face it — long-haul flights aren't known for their health benefits. Between bone-dry cabin air, germy surfaces, and close quarters with hundreds of other passengers, it's no wonder many travellers land feeling run-down or sick. From the shared tray tables to that one person coughing non-stop nearby, your immune system is under pressure from take-off to touchdown. The good news? With a few easy, proactive steps, you can reduce your chances of picking up a cold, stomach bug, or worse while flying. Here's how to stay healthy in the air — and arrive feeling human, not like a congested, jet-lagged mess.
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Here Are 8 Useful Tips To Avoid Getting Sick While Flying Long-Haul:
1. Hydration Is Your Best Mate
Cabin air is dry — like Sahara Desert dry. Humidity levels in the cabin can dip below 20%, compared to the comfortable 40-60% we're used to on the ground. That dry air can zap moisture from your skin and mucous membranes, weakening your body's first line of defence against germs. Drink water regularly throughout the flight (at least 250ml every hour). Skip alcohol and caffeine if you can — they're both dehydrating. Bring a reusable water bottle and ask cabin crew for top-ups. For bonus points, bring a hydrating facial mist or moisturiser to keep your skin from drying out.
2. Boost Your Immunity Before You Fly
Flying doesn't cause illness — it just makes you more vulnerable to picking something up. A strong immune system gives you a fighting chance. In the days before your flight, load up on nutrient-rich foods (think colourful fruit and veg), get plenty of sleep, and avoid stress as much as possible. Some studies suggest that Vitamin C, zinc, and probiotics may help support immunity, but the key is consistency-not popping a pill right before boarding.
3. Wear A Face Mask If Needed
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Mask-wearing has become second nature post-pandemic, but even now, many travellers ditch them after take-off. If you're near someone who's coughing, sneezing, or visibly unwell, a mask can add an extra layer of protection — especially on long-haul flights where you're exposed for extended periods. Keep a couple of high-quality masks (like N95 or FFP2) in your carry-on. You don't have to wear one the whole flight, but it's a smart idea to pop one on if you're stuck next to someone who's unwell.
4. Don't Trust That Tray Table
According to multiple studies, tray tables are among the dirtiest surfaces on a plane — often dirtier than the toilet flush button. They're rarely cleaned between flights, making them prime real estate for bacteria and viruses. Wipe down your tray table, seatbelt buckle, armrests, and touchscreen with antibacterial wipes as soon as you sit down. And please don't rest your snacks directly on the tray table. That's just asking for trouble.
5. Don't Be A Seat Potato
It's tempting to remain glued to your seat for the entire flight — especially if you've scored a window spot — but long periods of sitting can slow your circulation and leave you feeling groggy or worse. Get up and stretch your legs every 1-2 hours. Walk the aisle, do a few subtle stretches near the galley, and flex your ankles and calves while seated. Not only does this help prevent deep vein thrombosis (DVT), but it also keeps your body feeling more energised and less sluggish when you land.
6. Sleep Smart
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Your body repairs itself while you sleep, so skimping on rest can leave you run down and more vulnerable to bugs. But sleeping on a plane isn't exactly easy. Bring noise-cancelling headphones or earplugs, a sleep mask, and consider using a travel neck pillow that supports your head properly. Avoid caffeine before the flight and aim to sleep in alignment with your destination's time zone. Melatonin supplements can help some people reset their body clock — though check with a healthcare provider before using.
7. Mind Your Hands
Touch your face often? You're not alone. Studies show we do it around 20 times an hour-and every time, you're giving germs a direct path to your nose, mouth, or eyes. Use hand sanitiser (with at least 60% alcohol) frequently, especially after touching high-traffic surfaces like lavatory handles, seat pockets, or overhead bins. And avoid rubbing your eyes or nibbling your nails mid-flight. Your immune system will thank you.
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8. Skip The Airline Blanket And Pillow
Unless your airline is known for pristine cleanliness, assume those complimentary blankets and pillows are... less than fresh. Many aren't washed between flights, especially on shorter turnaround routes. Bring your own travel pillow and a large scarf or lightweight blanket. You'll be warmer, cleaner, and a lot less anxious about what might be lurking in that mystery-fabric airline issue.
