Airports are buzzing, suitcases are rolling, and flights are packed. Whether you're off on a European city break or heading long-haul, one thing is certain: no one wants to land feeling sick, sluggish, or bloated. But here’s the problem 73% of people who are sick still choose to fly [1]. That’s a lot of airborne germs sharing the cabin. So, the real question is: how do you land feeling fresh, not flattened?
This blog is your go-to guide for staying well in the sky, from seat selection and in-flight immunity tips to movement, hydration and hygiene. Let’s make sure you hit the ground feeling fresh, not flattened.
Why Flying Can Make You Sick
Flying affects your body in a few keyways:
- Recycled air (though filtered) can circulate germs.
- Dry cabin conditions dehydrate your nose, mouth and eyes, lowering your natural defences [2].
- Tight spaces and high-touch surfaces make it easy for bugs to spread.
- Jet lag, poor sleep, and stress all reduce immune resilience [3]
Airport Germs: The Hidden Risk
You might think the plane is the danger zone, but recent research says otherwise. A study by Nottingham University found that plastic security trays in airports carried more respiratory viruses than any other surface tested, including toilets. Viruses like influenza A and rhinovirus were found in 50% of sampled trays [4]. That means your immunity is under attack before you even board.
And it’s not just security trays:
- Touch screens at check-in
- Passport control counters
- Children’s play areas
- Handrails and lift buttons
These are all hot zones.
The Vitamin C Connection: Immunity On the Go
A strong immune system is your first-class ticket to staying healthy. One of the most researched and reliable ways to support it? Vitamin C.
A 2013 meta-analysis from the Cochrane Database of Systematic Reviews concluded that regular intake of at least 200mg of Vitamin C per day can reduce the duration of colds by 8% in adults and 14% in children, and significantly reduce the severity of symptoms [5]. During periods of physical or environmental stress (like flying), the effects are even greater.
Why Liposomal Vitamin C?
- Higher absorption: Studies show liposomal delivery increases blood concentrations of Vitamin C significantly more than traditional supplements [6]
- Gentler on the stomach
- More effective for immune cells, collagen production and antioxidant defence
Ideal when you're tired, stressed, jet lagged or sitting in a tin can full of strangers’ germs for 4 hours.
Take one sachet 1–2 hours before your flight, and another 6–8 hours later on travel days.
Where You Sit Matters
According to a 2024 study Passengers in window seats had 12 contacts compared to 58 and 64 in the middle and aisle seats, showing the increasing risk of picking up respiratory viruses [7].
Best seat for avoiding bugs:
- Window seat, towards the front of the plane
Avoid sitting near:
- The toilet (more foot traffic)
- The Isle (lots of crew and passenger interaction)
Stay Hydrated, Stay Well
Cabin air is around 20% humidity - dryer than the Sahara Desert [8]. Dehydration dries out your mucosal membranes, which are your body's first line of defence against pathogens.
Travel hydration tips:
- Bring a refillable bottle and fill it after security
- Add electrolytes or a pinch of salt + lemon to your first bottle
- Sip throughout the flight (not just with meals)
- Limit caffeine and alcohol as they both dehydrate
Fix Your Flight Sleep Game
Sleep is immunity’s best friend. But flying often sabotages it. Studies show that sleep deprivation can reduce immune function and increase susceptibility to colds [9].
Before the flight:
- Take magnesium Bisglycinate the night before — it supports GABA receptors that calm the nervous system
- Pack the night before to reduce stress
During the flight:
- Use a weighted eye mask or blackout mask
- Listen to pink noise or a calming audio loop
- Set your phone to destination time to reduce jet lag shock
Eat Light & Smart
Digestion slows at altitude due to cabin pressure changes. Eating heavy, greasy food can cause bloating and discomfort. A study shows that intestinal gas expands by 25% at cruising altitude, contributing to discomfort [10].
Pre-flight food tips:
- Eat light: lean protein, fruit, nuts, yoghurt, wholegrains
- Bring your own snacks: trail mix, protein bars, fruit
- Avoid greasy, high-sodium airport food that bloats
Move to Boost Circulation
Prolonged immobility during long-haul flights increases the risk of blood pooling, swelling and even deep vein thrombosis (DVT). We recommend movement every 1–2 to boost circulation.
In-flight tips:
- Flex your ankles and knees every 30–40 mins
- Do a toilet walk at least once an hour
- Use compression socks if flying long-haul
After you land:
- Walk for 10–15 minutes briskly (in the airport or outside)
- Do a few stretches or yoga poses in your hotel room
Sanitation Strategy
No need to be paranoid, but a few habits go a long way:
- Use hand sanitiser after handling trays, rails, screens
- Wipe down your seatbelt, armrest and tray with an anti-bac wipe
- Avoid touching your face during and after security
Final Travel Wellness Checklist
- Take Vitamin C sachets for high-absorption immune support
- Book a window seat if possible
- Use sanitiser after airport trays and screens
- Bring your own snacks and water bottle
- Keep caffeine and alcohol low
- Move and stretch before, during and after your flight
- Sleep well the night before with magnesium and breathwork
Don’t Let a Cold Steal Your Holiday
If you’ve ever landed with a scratchy throat, a blocked nose or a fuzzy brain, you’re not alone. But you can stack the odds in your favour with some smart choices:
Stay hydrated, move your body, support your immunity and sleep well. Add high-absorption Vitamin C to your carry-on kit and arrive feeling strong, not sick.
References
- Wagner, B.G., Coburn, B.J. & Blower, S. (2009). Calculating the potential for within-flight transmission of influenza A (H1N1). BMC Medicine, 7(1), 81. https://doi.org/10.1186/1741-7015-7-81Hertzberg, V.S. & Weiss, H. (2016). On the 2-row rule for infectious disease transmission on aircraft. Annals of Global Health, 82(5), 819-823.
- Cleveland Clinic (2023). Dehydration, Exhaustion and Gas: What Flying on an Airplane Does to Your Body
- . https://health.clevelandclinic.org/dehydration-exhaustion-and-gas-what-flying-on-an-airplane-does-to-your-body
- Castanon-Cervantes, O. et al. (2010). Disregulation of Inflammatory Responses by Chronic Circadian Disruption. PLoS ONE, 5(5): e9754. https://doi.org/10.1371/journal.pone.0009754
- University of Nottingham (2018). Airport security plastic trays harbour highest levels of viruses, study finds. https://www.nottingham.ac.uk/news/pressreleases/2018/september/airport-security-plastic-trays-harbour-highest-levels-of-viruses-study-finds.aspx
- Hemilä, H. (2017). Vitamin C in the Prevention and Treatment of the Common Cold. Nutrients, 9(4), 339. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409678/ Hertzberg,
- Purpura M, Jäger R, Godavarthi A, Bhaskarachar D, Tinsley GM. (2024). Liposomal delivery enhances absorption of vitamin C into plasma and leukocytes: a double-blind, placebo-controlled, randomized trial. Published in Nutrients. https://pubmed.ncbi.nlm.nih.gov/39237620/
- Ruuskanen O, Dollner H, Luoto R, Valtonen M, Heinonen OJ, Waris M. (2024). Contraction of Respiratory Viral Infection During Air Travel: An Under-Recognized Health Risk for Athletes. British Journal of Sports Medicine.https://pmc.ncbi.nlm.nih.gov/articles/PMC11111432/
- Pegasus Airlines. (n.d.). Cabin Humidity. Retrieved from https://www.flypgs.com/en/travel-glossary/cabin-humidity
- Mayo Clinic. (n.d.). Chronic sleep deprivation: What are the consequences? Retrieved from https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757
- Sohail MR, Fischer PR. Health risks to air travelers.(2005) https://pmc.ncbi.nlm.nih.gov/articles/PMC7135542/
