✈️ 7 Things You Should Never Do Before a Flight, According to the Connected Health Medical Team

1. Don't Start Your Trip Dehydrated

Advice from Dr. Suzanne Wolf, DO

Dr. Wolf explains that airplane cabins have very low humidity, making it easy to become dehydrated before you even realize it.

Beverages to Limit Before Your Flight

While grabbing a drink at the airport is part of the travel experience, some popular choices may actually work against you.

Coffee: Although many travelers rely on coffee for an energy boost, caffeine can have a mild diuretic effect in some people and may contribute to dehydration if you're not balancing it with plenty of water.
Alcohol: That vacation cocktail or airport beer may sound tempting, but alcohol increases fluid loss and can make jet lag, fatigue, and dehydration worse.
Sugary Sodas: Soft drinks are high in added sugar and carbonation, which can contribute to bloating and leave you feeling thirstier.
Tomato Juice: Believe it or not, tomato juice is one of the most commonly ordered beverages on airplanes. While tomatoes themselves are nutritious, many commercially prepared tomato juices are surprisingly high in sodium, which may contribute to bloating and fluid retention during travel.

Choose These Instead

Dr. Wolf recommends reaching for:

Water (your best choice!)
Sparkling water with a squeeze of lemon or lime
Unsweetened herbal tea

"Start hydrating the day before your flight, not just once you get to the airport. Proper hydration can help reduce headaches, fatigue, and dry skin while traveling."

Travel Tip: Carry a reusable water bottle and refill it after security. Continue drinking water throughout your flight.

2. Don't Skip Sleep the Night Before

Advice from Dr. Chaitali Sarkar, MD

It can be tempting to stay up late packing or finishing work, but starting your trip exhausted makes traveling much harder on your body.

"Quality sleep before your trip helps your immune system, improves focus, and can make adjusting to travel much easier. Prioritize rest just like you would packing your suitcase."

It can be tempting to grab a quick meal before your flight, but many common airport favorites are packed with sodium, added sugars, and unhealthy fats that can leave you feeling sluggish, bloated, or thirsty once you're in the air.

French fries, greasy burgers, pizza, chips, and oversized pastries are common culprits. Even foods that seem like healthier choices can be deceiving. Some pre-made salads are loaded with creamy dressings, candied nuts, crispy toppings, and added sugars that quickly turn a light meal into a heavy one.

"Aim for foods that provide a balance of lean protein, fiber, and healthy fats to help keep your energy steady and your hunger satisfied while you travel," says Rita.

Rita's Better Travel Snack Picks

Mixed nuts or trail mix (watch the added salt)
Greek yogurt
Fresh fruit like apples, berries, bananas, or grapes
Cheese sticks
Hummus with vegetables
Whole grain crackers
Roasted chickpeas
Hard-boiled eggs
A protein bar with minimal added sugar

Travel Tip: If you're eating a salad, choose grilled chicken or another lean protein and ask for the dressing on the side so you can control how much you use.

4. Don't Forget to Support Your Immune System

Advice from Carla Claus, LPN

Airports and airplanes expose us to lots of shared surfaces and close contact with other travelers.

"Wash your hands often, carry hand sanitizer, and consider starting Viracid before traveling if it's appropriate for you. A little preparation can go a long way toward supporting your immune system."

(Always speak with your healthcare provider before starting any new supplement.)

5. Don't Forget Your Medications

Advice from the Connected Health Pharmacy Team

One of the most common travel mistakes is leaving medications behind—or packing them in checked luggage.

Always pack prescription medications, inhalers, EpiPens, insulin, and any other essential medications in your carry-on bag.

It's also helpful to bring medications in their original labeled containers and pack a few extra days' worth in case your return is delayed.

6. Don't Sit Still the Entire Flight

Advice from Dr. Michael Duffy, DO

Long periods of sitting can contribute to stiffness, swelling, and reduced circulation—especially during longer flights.

"Get up and walk the aisle every couple of hours if it's safe to do so. Even while seated, simple ankle pumps and calf exercises can help improve circulation during travel."

Comfortable clothing and supportive shoes can also help minimize swelling and keep you feeling your best.

7. Don't Wait Until You're Sick to Plan Ahead

Advice from the Connected Health Medical Team

The best travel health plan starts before you leave home.

Whether you need routine medications, destination-specific recommendations, or just peace of mind, planning ahead can help prevent common travel illnesses from interrupting your trip.

Our personalized Travel Health Kits are customized for your destination and may include prescription medications (when clinically appropriate), first-aid supplies, and travel essentials chosen specifically for your itinerary.

Travel Smarter with Connected Health

A little preparation before takeoff can make all the difference once you arrive. By staying hydrated, getting enough sleep, choosing nutritious foods, supporting your immune system, keeping medications close by, and moving throughout your flight, you'll give yourself the best chance of enjoying every moment of your trip.

Planning your next getaway? Ask us about our personalized Travel Health Kits to help you travel confidently, wherever your adventures take you.