The biggest food and drink mistakes travelers make on flights, experts warn - Fox News

What the report says

Fox News reported that nutrition and health experts are warning air travelers to be more deliberate about what they eat and drink before and during flights, saying common choices can worsen dehydration, bloating and fatigue. The report says aircraft cabin conditions, including low humidity, pressure changes and altered oxygen levels, can affect comfort, with dry air contributing significantly to dehydration-related symptoms such as headaches, low energy, cramps and dizziness.

According to the Fox News article, experts identified several frequent mistakes: limiting fluids to avoid restroom visits, relying on salty or greasy airport foods, drinking too much caffeine or alcohol, and choosing carbonated beverages that can add to stomach gas. The report cited Lindsay Baker of the Gatorade Sports Science Institute, who advised travelers to start hydrating before a trip rather than waiting until they feel thirsty. Baker also noted that electrolytes help the body retain fluids, with sources including bananas, spinach, avocados and electrolyte mixes or tablets.

The article also said reduced cabin pressure can expand gas in the digestive tract, so experts recommend avoiding foods such as beans, lentils, broccoli, cabbage, onions and Brussels sprouts if bloating is a concern. Heavy meals, very salty snacks and sugary foods without protein or fat may also leave travelers feeling worse. Fox News cited dietitian Marra Burroughs as advising that higher-sugar snacks be paired with protein and fat to reduce energy crashes.

Suggested options in the report include bringing a refillable water bottle, eating a balanced meal a couple of hours before flying, and packing protein-forward snacks such as unsalted nuts, Greek yogurt, cheese sticks or hard-boiled eggs. Water-rich foods including watermelon, grapes, cucumbers and celery were also described as helpful choices for hydration.