The Journal of American Medical Association recently published research out of Japan that showed the best way to prevent dehydration's effects on a flight is to drink an electrolyte drink.
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Before you leave home, drink beverages that are high in electrolytes, typically those used by athletes. These include Gatorade, Powerade and Lucozade. Resource Water is another good example as it has water and electrolytes.
“While plain water is best for staying hydrated, other drinks and foods can help, too,” says Theunissen. “Fruit and vegetable juices, milk and herbal teas add to the amount of water you get each day.” Consider bringing your own herbal tea bags while flying.
Should you drink electrolytes before flying? These results suggest that an electrolyte beverage is more effective than mineral water for hydration under conditions such as when taking a flight.
“Most flight attendants won't drink the tap water, coffee, or tea,” said Whytney before noting that the latter two options also tend to dehydrate — another reason to stay away from them while traveling.
“Probably the best thing you can do before (and during) your flight is drink water,” says Aviva Rubin, MS, RDN. “Water prevents dehydration and reduces jet lag while keeping you from feeling lethargic.” Keeping yourself sufficiently hydrated is a simple way to get your flight off on the right foot.
It can be tempting to load up on caffeine or alcohol to pass the time while in the air—but avoiding the temptation will help keep you hydrated and make it a whole lot easier to fall asleep when it's time for lights out. It's better to drink herbal tea to achieve a soothing effect and sleep better on the plane.
A more conservative approach is to wait 24 hours from the last use of alcohol before flying. This is especially true if intoxication occurred or if you plan to fly IFR.
Stay hydratedMany seasoned travellers say the single most important thing to do on a long-haul flight is to drink water, because flying is the ultimate dehydrator. Try hydrating before you fly with a litre of water, then aim for at least 1 litre every 5 hours on board.
However, this can be counteractive, especially since it can dehydrate you when flying. It is also best to avoid caffeine if you are an anxious flyer. Choose a calming drink like camomile or peppermint tea to help you relax, or even just water.