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By Maria Azzurra Volpe
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Flying can take a toll on the body, even on shorter trips. From dehydration to stiff muscles and jet lag, passengers often arrive at their destination feeling more tired than expected.
According to Jason Martinelli, director of operations and chief pilot at Cirrus Aviation Services, a few simple habits before and during a flight can make a noticeable difference in how travelers feel after landing.
One of the biggest issues passengers face is the dry cabin environment.
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"One of the biggest factors people don't realize is how dry the cabin environment is," Martinelli told Newsweek. He explained that even on relatively short flights, low humidity can contribute to dehydration, headaches, dry eyes, and fatigue.
Sitting for long periods can also affect the body. Remaining seated for hours may reduce circulation, leading to stiffness or swelling, particularly in the legs and feet. For travelers crossing multiple time zones, disrupted sleep patterns can also contribute to jet lag and overall fatigue after arrival.
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Martinelli said preparing for a flight should begin before passengers even board the plane.
"Hydration starts before you even board the aircraft," he said. Drinking plenty of water before departure and continuing to hydrate throughout the flight can help reduce the effects of the dry cabin air. He also recommends wearing comfortable clothing and avoiding excessive alcohol, as those choices can make the journey more comfortable.
For longer flights, Martinelli advises getting up whenever it is safe to do so. Standing, stretching, or walking through the cabin every hour or two can improve circulation and reduce stiffness. Even a few minutes of movement can help.
Passengers who remain in their seats can still take simple steps to stay comfortable.
Martinelli recommends flexing and pointing the feet, rolling the ankles, gently stretching the calves, and tightening and relaxing the leg muscles to promote blood flow. Shoulder rolls and neck stretches can also help relieve upper-body tension. If conditions allow, he said a brief walk through the cabin remains one of the best ways to stay comfortable on a long flight.
He also highlighted several common mistakes that can leave passengers feeling worse by the time they land.
"The most common mistake is not drinking enough water," Martinelli said. Relying too heavily on caffeine or alcohol instead of water can also increase dehydration.
According to Martinelli, these small habits often have a bigger impact than people realize.
His advice for every traveler is simple: "Treat flying the same way you would any other form of travel that keeps you sitting for several hours. Hydrate, move when you can, and listen to your body. Those simple habits can make a significant difference in how refreshed and comfortable you feel when you arrive at your destination."
Whether traveling for business or leisure, Martinelli believes a little preparation goes a long way. Staying hydrated, moving regularly, and planning ahead can help passengers arrive feeling more refreshed, making every flight a more comfortable experience.
Contact Newsweek editors on this story: Kara Dolman and Emma Lee-Sang
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