cabin crew holding a water bottle to stay hydrated during flight

How to stay hydrated during your flight

Stay hydrated during your flight is Key!

Dehydration is a common challenge due to the dry cabin air, and maintaining proper hydration is critical for your well-being as a flight attendant. Here’s a more detailed breakdown of how to stay hydrated during your flight effectively:

a. Recommended Water Intake During a Flight:

While there’s no one-size-fits-all rule for water intake during a flight! A general guideline is to aim for about 8 ounces (approximately 240 milliliters) of water per hour of the flight. However, this can vary depending on factors such as your age, activity level, and individual tolerance to dehydration.

b. Daily Hydration Goals Outside of Flying:

five water glasses with a slice of lemon in it on a white surface

When you’re not flying, it’s equally important to maintain proper hydration. On average, an adult should aim to drink about 8 cups of water a day! That´s roughly equivalent to 2 liters (or half a gallon). This baseline intake helps support your overall health and well-being.

c. Tips for Staying Hydrated During a Flight:

Carry a Reusable Water Bottle

Cabin crew carry a reusable white water bottle in one hand, with the logo NA Nation

Bringing a reusable water bottle onboard allows you to have access to water throughout the flight. Make it a habit to sip water regularly, even if you don’t feel thirsty.

Avoid Overdoing Caffeine and Alcohol

While it’s tempting to enjoy coffee or an alcoholic beverage, these can contribute to dehydration. If you do consume caffeine or alcohol, balance it with extra water intake.

Infuse Your Water

Adding a slice of lemon, lime, cucumber, or even a pinch of electrolyte powder to your water can make it more appealing and encourage you to drink more.

Set Alarms or Reminders

A smartwatch and an iphone on a wooden board

Use your phone or watch to set reminders to drink water at regular intervals throughout the flight. It’s easy to get busy with duties and forget to hydrate.

Monitor Urine Color

three water drops, one white and the other two colored in two different shades of yellow in a blue background

Your urine color is a good indicator of your hydration status. Aim for pale yellow to light straw color. Dark yellow or amber urine may indicate dehydration.

Limit Salty Snacks

A bowl of salty almonds with other almonds spilling out of the bowl

Snacks like pretzels and peanuts, commonly served on flights, can be high in salt, which can contribute to dehydration. Pair them with a glass of water.

Use Humidifier

A white mini humidifier emitting vapor sits on a wooden desk. On the humidifier, you can see the brand name 'Cabin Cloud' along with the company's logo, which resembles an airplane viewed through an other airplane window, surrounded by clouds.

Some flight attendants find relief in using a personal humidifier during rest periods. It can help combat the dry cabin air, and make you rest and breathe better.

Stay Hydrated Pre-Flight

Hand holding a red tag that says: 'Drink Before Flight' and the logo of the company which is an airplane viewed by the window of another airplane

Begin hydrating well before your flight, especially if it’s a long one. Starting with good hydration can help you enter the flight in a better state.

By following these tips and being mindful of your water intake, you can proactively combat dehydration. That´s crucial for maintaining your energy, focus, and overall well-being during your flights.

Take care guy and drink some water (too)!

Flight Attendants Nation Team

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