Airplane Travel Side Effects: What Happens to Your Body at 30,000 Feet

Flying to a new destination is always exciting, whether it’s for a vacation, business trip, or family visit. However, while air travel makes the world more accessible, it also has some surprising effects on the human body. Have you ever felt exhausted after a long flight, even if you were just sitting? Or maybe your skin felt dry, your ears popped, or your legs felt swollen? These are just a few of the common ways flying impacts your body.

The good news is that most of these effects are temporary and manageable. With a little preparation and some post-flight recovery strategies, you can minimize the discomfort and arrive at your destination feeling fresh. Let’s take a closer look at how flying affects your body and what you can do about it.

Also read: A Guide to Bringing Power Banks on Airplanes

1. Dehydration and dry skin 

Airplane cabins have very low humidity—sometimes as low as 10-20%. This is much drier than most environments we are used to. For reference, the average humidity in Singapore is 84%. Due to the low humidity, moisture evaporates from your skin, eyes, and mouth more quickly, leaving you feeling dry and thirsty.

Prevention and recovery:

• Drink plenty of water: Aim for at least 250ml of water per hour of flight. Bring your own reusable water bottle and refill it after passing security.
• Skip the alcohol and caffeine: These drinks act as diuretics, increasing fluid loss and making dehydration worse.
• Hydrate your skin: Use a good-quality moisturizer on your face and hands before and after the flight to keep your skin from feeling dry and tight.
• Protect your lips and eyes – Lip balm and lubricating eye drops can help prevent dryness and irritation.

Also read: Travel Beauty Hacks: 5 Skincare Tips for Your Next Long-Haul Flight

2. Jet lag

Jet lag occurs when your body’s internal clock is out of sync with the local time at your destination. This happens because your body relies on natural light cues to regulate sleep and wake cycles, but when you cross time zones quickly, it gets confused. Jet lag can cause fatigue, trouble sleeping, and difficulty concentrating.

Prevention and recovery:

• Adjust your schedule early: A few days before travel, start shifting your bedtime and wake-up time closer to your destination’s time zone.
• Get plenty of daylight: Exposure to natural sunlight upon arrival helps reset your body clock faster.
• Nap wisely: If you must nap, keep it under 30 minutes to avoid further disrupting your sleep cycle.
• Consider melatonin: A low dose of melatonin can help regulate sleep, but consult a doctor before use.
• Stay active: Light exercise after arrival can help boost energy levels and make it easier to adjust to the new time zone.

3. Swollen feet and deep vein thrombosis

Sitting in a cramped seat for hours can cause fluid to pool in your legs and feet, leading to swelling. In extreme cases, it can contribute to the formation of blood clots, known as deep vein thrombosis (DVT), which can be dangerous if they travel to the lungs.

Prevention and recovery:

• Get up and move: Stand, stretch, and walk around the cabin at least once every 1-2 hours.
• Do in-seat exercises: Rotate your ankles, flex your feet, and wiggle your toes every 30 minutes to promote circulation.
• Wear compression socks: These can help improve blood flow and reduce swelling.
• Keep your legs uncrossed:  This allows blood to circulate freely and prevents added pressure on veins.
• Stay hydrated: Drinking plenty of water keeps blood flow optimal and reduces clotting risks.

4. Changes in air pressure

As a plane ascends and descends, the change in air pressure can cause discomfort in your ears. This happens because the air pressure inside your ear doesn’t always equalize quickly enough with the external pressure, leading to a sensation of fullness or even pain.

Prevention and Recovery:

• Chew gum or suck on candy: The chewing and swallowing motions help equalize pressure in your ears.
• Try the Valsalva manoeuvre: Pinch your nose, close your mouth, and gently blow to clear blocked ears.
• Use specialized earplugs: Ear pressure-regulating plugs can help minimize discomfort.
• If congested, take a decongestant: Nasal sprays or antihistamines can help reduce ear pain, especially if you have a cold or allergies.

5. Fatigue and muscle stiffness

Even though you’re sitting for most of the flight, air travel can still be exhausting. Long periods of inactivity can cause muscle stiffness and discomfort, especially in the neck and lower back.

Prevention and recovery:

• Stretch before and after flying: Doing some light yoga or stretching exercises can keep your muscles relaxed.
• Adjust your seat position often: Recline slightly, support your lower back, and shift positions frequently.
• Use a neck pillow: A well-supported neck can prevent strain and stiffness.
• Take a walk after landing: Moving around post-flight helps shake off stiffness and improves circulation.

Also read: 8 Essential Tips to Protect Your Valuables From Theft on Airplanes

Flying affects the body in various ways, from dehydration and jet lag to muscle stiffness and ear pain. But with the right preparation and recovery strategies, you can reduce these effects and make your journey much more comfortable. Stay hydrated, move around, and take care of your body before, during, and after your flight. By doing so, you’ll arrive at your destination feeling refreshed and ready to enjoy your trip!