On a long-haul flight in 2026, your nutritional strategy should focus on hydration and easy digestion. The low humidity in the cabin (often below 10%) causes rapid dehydration, so you should aim to drink at least 8 ounces of water for every hour you are in the air. Avoid "diuretics" like excessive caffeine and alcohol, which can worsen jet lag and disrupt your sleep cycle. For food, choose light, magnesium-rich snacks like bananas, almonds, or leafy green salads, which can help prevent muscle cramps and regulate sleep. High-protein, low-salt options like turkey sandwiches or hummus with cucumbers are better than the highly processed, sodium-heavy meals often served on planes, which can cause bloating and "puffy" feet. To combat jet lag, some travelers find success eating serotonin-boosting foods like kiwi or cherries. A "pro-traveler" tip is to bring your own "bento box" of fresh fruits and veggies (avoiding strong-smelling foods like tuna or eggs out of courtesy to neighbors) and to avoid "gassy" foods like beans or carbonated sodas, as the drop in cabin pressure causes gas in your intestines to expand, leading to significant discomfort.