Ordering a drink may feel like one of the few small pleasures left in air travel. Yet the beverage that sounds appealing at the gate can leave you feeling thirsty, restless or uncomfortably bloated before the plane lands.
Airplane cabins have low humidity, while long stretches of sitting and disrupted meal schedules can make it harder to feel your best. That does not mean every passenger must drink nothing but water. It does mean some popular options deserve a second thought.
1. Alcoholic drinks
A cocktail may take the edge off a stressful departure, but alcohol is a poor hydration strategy. It can also make sleep less restorative. You may drift off faster after a drink and still wake repeatedly or arrive feeling unusually tired.
The CDC’s guidance on jet lag recommends minimizing alcohol, particularly when travelers hope to sleep during a flight or adjust to a new time zone.
Drink instead: Choose still water, sparkling water with citrus or a nonalcoholic beverage without large amounts of added sugar.
2. Extra-large coffees
Coffee does not automatically dehydrate everyone, and moderate caffeine can be perfectly reasonable for healthy adults. The problem is timing and quantity. A large airport coffee followed by another cup in the cabin may contribute to jitters, stomach discomfort or repeated trips to the lavatory. Caffeine consumed near your destination’s bedtime can also work against jet-lag recovery.
The FDA notes that caffeine sensitivity varies considerably, even though up to 400 milligrams per day is not generally associated with negative effects for most adults.
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Drink instead: Order a smaller coffee, half-caf or unsweetened herbal tea. Regular coffee drinkers may prefer moderation to stopping abruptly and developing a withdrawal headache.
3. Sugary sodas and sweetened teas
A bottle of soda can deliver a substantial amount of added sugar without doing much to satisfy hunger. Drinking it quickly may produce a temporary burst of energy followed by a sluggish feeling later. Carbonation can also be uncomfortable for passengers who are prone to gas or bloating.
The American Heart Association identifies soda, sweet tea, energy drinks and sweetened coffee among the common sources of added sugar.
Drink instead: Try plain seltzer, water flavored with lemon or lime, or unsweetened iced tea if caffeine will not interfere with your sleep plans.
4. Energy drinks
Energy drinks combine two things travelers often overconsume: caffeine and sugar. Some products contain multiple servings in one container, making it easy to underestimate your intake. They may leave sensitive passengers feeling anxious, shaky or more aware of a racing heartbeat.
Drink instead: Water is usually the most dependable choice. An electrolyte drink may be useful after heavy sweating, vomiting or diarrhea, but the average passenger does not need a high-sugar sports beverage simply because they are flying.
The simplest in-flight drinking plan
Begin hydrating before boarding instead of trying to catch up halfway through the flight. Bring an empty reusable bottle through security and fill it afterward. Sip according to thirst, and pair every alcoholic or caffeinated drink with water.
Passengers with heart disease, kidney conditions or medically prescribed fluid restrictions should follow their clinician’s advice rather than a general hydration rule. For everyone else, a modest, steady approach is usually more comfortable than alternating between drinking nothing and consuming a large beverage all at once.
