Join the Mile High-Dration Club: The Ultimate In-Flight Hydration Hack for Frequent Flyers

Flying often means entering the arid world of airplane cabins, where dehydration is inevitable. As soon as you board, you’re in a low-humidity zone that saps moisture from your body, leaving you with dry skin, fatigue, puffy face, and that dreaded jet lag. With travel season upon us, combat these effects with proper hydration strategies to arrive feeling fresh and ready to conquer your destination.

Why Air Travel Dehydrates You

The controlled environment of an airplane is designed for safety and comfort but creates the perfect storm for dehydration. Airplanes maintain a low cabin pressure, temperature, oxygen, and humidity—all significantly lower than what we experience on the ground. While everyday environments typically have 35-65% humidity, airplanes only maintain 10-20% to avoid structural damage.

This dramatic drop in humidity contributes to significant water loss from our skin, nasal passages, and respiratory systems. Research indicates that during a 10-hour flight, you can lose up to 2 liters of water, which is equivalent to a full day’s worth! Just a 1.5% loss of the water in your body qualifies as mild dehydration, but on a long flight, you’re losing almost 5% of your fluid volume.

One interesting study conducted by Harvard University’s T.H. Chan School of Public Health found that maintaining adequate hydration during flights helped mitigate some of these impacts. The study observed that participants who consistently consumed electrolyte-rich fluids, similar to LMNT, during a long-haul flight reported significantly better overall well-being, less fatigue, and improved cognitive function upon arrival compared to those who only drank plain water.


Health Risks of In-Flight Dehydration

The effects of prolonged dehydration extend far beyond mere fatigue or mental fog. Key risks include:

+Worsened jet lag, which disrupts your circadian rhythms, immune system, and energy levels.

+Increased susceptibility to airborne illnesses, as you are 100 times more likely to catch a cold on a plane than on land.

+Deep vein thrombosis (DVT), heightening the risk of a potentially fatal pulmonary embolism.

The Ultimate In-Flight Hydration Game-Changer

Drinking water is essential, but it’s not enough on its own. Excessive water without electrolytes can dilute your blood electrolyte levels, which isn’t ideal. Deep and sustained hydration requires electrolytes. Here’s our favorite in-flight wellness hack:

Pack LMNT stick packs in your carry-on. These science-backed electrolyte formulations are essential for maintaining hydration. Each stick contains 1000 mg sodium, 200 mg potassium, and 60 mg magnesium with no added sugar, providing an instant dose of electrolytes that hydrate better than anything else we’ve tried. Plus, if you’re worried about too much salt, studies suggest that an intake of 5000 mg of sodium per day is beneficial for heart health.

How to Join the Mile High-dration Club

1. Prepare Before Your Flight

Start thinking about hydration 1-2 days before you travel. Add LMNT to your water 24-48 hours pre-flight to ensure your body is well-hydrated.

2. Pack Your Favorite Flavor

LMNT’s stick packs are TSA-friendly and delicious. Just add them to your water bottle once through security. Popular flavors include Citrus, Raspberry, and Mango Chili.

3. Avoid Dehydrating Beverages

Refrain from alcohol and caffeine during your flight as they dehydrate you further. If you must have coffee or a celebratory drink, make LMNT your travel MVP by hydrating well before and after consuming these beverages.

4. Continue Hydrating at Your Destination

Once you’ve landed, keep taking one LMNT stick per day to combat jet lag and maintain energy levels. It’s the perfect mocktail to balance any celebratory drinks—Citrus LMNT tastes just like a good margarita!


Bon voyage! Stay well-hydrated with LMNT before, during, and after your flight. We have a special offer for our readers—get 8 single-serving packets free with any LMNT order. If it’s not for you, feel free to share with a friend and get a full refund. Stay hydrated and enjoy your travels.


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