How to Avoid Getting Sick on Planes: What Actually Works

Air travel opens doors to new experiences—but it can also open you up to unwanted illness. From recycled cabin air and crowded gates to jet lag and dry conditions, flying poses a unique challenge for your immune system.

But getting sick after flying isn’t inevitable. With a few science-backed strategies and a bit of preparation, you can significantly lower your risk and arrive feeling clear-headed, rested, and well.

Here’s how to actually protect your health before, during, and after your flight.

Hydrate More Than You Think You Need To

Airplane cabins are incredibly dehydrating. The humidity on most flights hovers between 10–20%, compared to around 40–60% indoors on the ground. That dry air pulls moisture from your skin, throat, and nasal passages—your body’s first line of defense against airborne viruses and bacteria.

What to do:

• Drink at least 8 ounces of water per hour during your flight.
• Bring a reusable water bottle and fill it at the airport.
• Skip alcohol and caffeine, both of which can contribute to dehydration.
• Consider adding an electrolyte mix like LMNT to your water to help with absorption and maintain hydration levels, especially on longer flights or after walking through dry airport terminals.

Bonus: Staying hydrated also helps with energy, digestion, and preventing post-flight fatigue.

Disinfect High-Touch Surfaces

Even with updated cleaning protocols, airplanes remain high-traffic environments. Tray tables, armrests, seatbelts, air vents, and touchscreen monitors are rarely cleaned between flights—and they’re touched by hundreds of passengers each day.

What to do:

• Use disinfectant wipes to clean all surrounding surfaces when you board.
• Pay attention to tray tables, seatbelt buckles, window shades, air vents, and touchscreens.
• Sanitize your hands after settling in, before meals, and after bathroom visits.

Don’t forget your own tech—phones, tablets, and earbuds can carry germs, especially if they’ve been in your bag or pockets all day.

Use the Air Vent Strategically

That little nozzle above your seat isn’t just for cooling you down. When positioned correctly, it creates a stream of air that can help redirect airborne particles—like droplets from coughs or sneezes—away from your face.

What to do:

• Set your air vent to medium strength and angle it just in front of your face (not directly at it).
• This air barrier can push away airborne contaminants and reduce the risk of exposure.
• Keep it running for most of the flight, especially during boarding and disembarking, when passenger movement stirs up more particles.

Support Your Immune System in Advance

There’s no silver bullet supplement that will protect you from getting sick on a plane—but consistent immune support in the days leading up to your flight can improve your body’s defenses.

What to do:

• Prioritize sleep in the 3–5 days before travel. Poor sleep directly impacts immune response.
• Eat whole foods rich in antioxidants, vitamins C and D, zinc, and magnesium.
• Consider supplements like elderberry or echinacea if they’ve worked for you in the past (always check with your doctor).
• Take a probiotic or eat probiotic-rich foods to support gut health, which plays a major role in immune resilience.

Keep Your Hands Clean and Your Face Off-Limits

Touching your face is a habit most of us don’t realize we’re doing—but on a plane, it’s a fast-track way to get sick. Germs from tray tables, handrails, or armrests can transfer to your mouth, nose, or eyes without you even noticing.

What to do:

• Use hand sanitizer regularly (especially before meals or snacks).
• Avoid rubbing your eyes or touching your mouth unless your hands are freshly washed.
• Bring a small pack of tissues to avoid touching surfaces like lavatory latches or seat pockets.

Mask Up Strategically

While mask mandates are no longer in place for most airlines, wearing a high-quality mask during certain parts of your flight can reduce your risk of exposure to airborne viruses.

What to do:

• Consider wearing an N95 or KN95 mask during boarding, taxiing, and deplaning—when people are moving around the cabin and air circulation is at its worst.
• You may choose to remove it once airborne if the cabin isn’t crowded and you’re comfortable doing so.
• If you’re seated near someone visibly sick, keeping your mask on for the duration of the flight may be a wise move.

   

Manage Stress and Get Some Movement

Travel can be exciting—but also physically and mentally stressful. Long security lines, unexpected delays, and cramped seats all activate your sympathetic nervous system (a.k.a. your stress response), which weakens your immune defenses if it goes unchecked.

What to do:

• Build a small pre-flight ritual that helps you feel grounded—like a guided breathing app, short meditation, or calming playlist.
• Once on board, move your legs every hour: do seated ankle circles, calf raises, or short aisle walks when possible.
• Use a neck pillow or eye mask to help your body rest if you’re flying overnight.

   

Even 10–15 minutes of calm or gentle movement can help your body process stress more effectively and keep inflammation in check.

Final Thoughts: Stay Well at 30,000 Feet

Traveling doesn’t have to come with a side of sniffles. By focusing on hydration, hygiene, airflow, and immune support, you can create a simple travel wellness routine that helps you stay healthy in the air—and feel better when you land.

✈️ Want more in-flight wellness tools? Check out our guide to Airport-Friendly Wellness Tools to Keep in Your Carry-On for smart products that make flying easier on your body.