Advice, Travels
Comments 2

Nutrition On The Fly: Tips On How To Stay Healthy While Traveling

If you’ve ever experienced long exhausting flights you would probably know what an absolute bitch it is towards your skin, gut and sleeping patterns!

Cliffs of Moher, Ireland

Cliffs of Moher, Ireland

Some of you may know from following me on my personal Instagram that I have recently just returned from four weeks in the UK + Ireland on a solo trip followed by a Topdeck tour, which was so much fun and as cliché as it sounds, life changing! (Everyone says it but its so true!)

It was my first time flying internationally, so after spending twenty-two hours (including transit time in Doha) next to a crying and screaming child the WHOLE WAY, as well as passing through three time zones, two seasons, two very different cultures, and 15223 km in air distance, I was VERY exhausted, had dry skin and a headache, was bloated and ended up with indented sock marks and the unfortunate cankles. All issues I wish I had “how-to-deal-with tips about before flying” favorited in my bookmarks.

So with that said and from personal experience, I want to share with you my top tips on how to stay healthy, hydrated and on top while flying! Pardon the pun.

  1.  Stay Hydrated

My number one tip: Drink plenty of water before, during AND after flying!  Most aeroplanes have low humidity which can cause you to become dehydrated, so make sure you’re drinking a glass of water every half hour or so. This will help to hydrate your skin and prevent you from picking up any bugs. Also, try to avoid carbonated drinks as they may contribute to cramping, gas, bloating and leave you with an unpleasant smelly and slimy diuretic effect.

Tip: Chia seeds and Spirulina dissolvable tablets are great mixed in water for an extra energy and hydration boost.

           2. Prepare Snacks

Lets be honest… plane food tastes like rubbish. I was catered as gluten-free for digestive reasons and secretly thought ‘yes no processed foods for me’ but it was actually the opposite. All that was “fresh” was 4 cubes of watermelon and a tiny side salad. So aim to always be prepared just in case!

Try and pack small and non refrigerated snacks such as mixed nuts and seeds, protein balls, dates, carrot and celery sticks, flaxseed crackers e.g in snap seal bags which can be disposed of later, and avoid taking liquid over 100ml such as yoghurt, juices, smoothies as they wont be allowed on board.

Tip: If you’re unsure about something, ring up your airline and ask. I was nervous about fruit but it turned out taking produce from Australia to London was completely fine, but not on the way back.

            3.  Dress Comfortably

Okay, this wont exactly keep you healthy but I thought it was useful so I included it in anyway 😉

On my way from Melbourne to London I was wearing jeans, socks, heeled boots, a shirt, over-sized jumper and a scarf because I thought it would be freezing! Well, less than 3 hours into the 22 hour flight I started to get hot and just wanted to strip. Right then and there. but couldn’t because I had way too many layers on.

Stick to one layer of comfortable clothing with an extra change of clothing (and underwear if you plan on drinking carbonated drinks) in your carry on luggage just incase the temperature gets unbearable. This may be warm tracksuits, thongs (to reduce swelling aka cankles) a singlet or thin long sleeve and a light jacket or jumper handy just incase it gets fresh.

            4. Fight Timezone Differences

Jetlag is a freaking bitch! I slept the whole way back home because I was so exhausted from the tour and have just overcome jet lag nearly a week later. So I recommended you to try to stay within your end destinations time clock. E.g if you fly out at night and arrive in the day, stay awake until your usual bedtime. If you can, grab a hydrating drink when you land and keep distracted so you don’t nod off.. but if you’re absolutely dying for a nap, set your alarm for 15  minutes later and then find something to do or visit a local park etc to take up time.

Tip: While flying, wear a watch that has the time of your original destination. I found this helpful for keeping my eating and sleeping patterns as close to my normal patterns as possible.

            5. Supplements

Traveling can really disrupt your guts bacteria so I think its super important to keep it as natural as possible, otherwise you may end up constipated, ‘loose, bloated and in some cases, even sick. This is what I packed and was helpful for me through out the whole trip:

  • Probiotics: the guts lover. helps maintain bacteria balance and overall gut function.
  • Digestive Enzymes: aids digestion and prevent gas and bloating.
  • Blackmore Ginger Tablets: natural travel sickness and cold and flu preventative.
  • Magnesium: relaxes the muscles, helps relieve travel headaches and is great if you get anxious flying.
  • Mamiel Altitude oil (<100ml only) : works amazingly as a de-stressor; to help keep your head and sinuses clear, and keep those nasty airplane bugs away!

Hopefully you find these to be helpful to you the next time you travel! 🙂

If you have any other travel tips of your own, please feel free to share them below…

– Love, Kaelli


This entry was posted in: Advice, Travels


Hey, I'm Kay, a student Naturopath | Nutritionist | and Health Blogger. I believe that with a combination of natural health, good nutrition and positive changes, your body will treat you with the things you want and deserve, naturally: wellness, good digestion, less stress, happiness, weightloss, clear skin and improved energy!


  1. Vikki says

    Love the tips! Particularly the supplements I haven’t ever thought about taking them while traveling, but I definitely will next time ☺
    For clothing, if anyone is like myself and gets cold quite easily I would suggest wearing layers of easy to remove clothing.. cardigan under a jacket etc and/ or take blanket (like the $7 polar fleece blanket at Kmart- it can be quite compact and double as a pillow if needed). ☺


    • Hi Vikki!
      The supplements will save you a whole lotta discomfort. Definitely an investment worthwhile 🙂
      Thanks for the tips – I love the blanket idea!


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