Five things to avoid when flying long haul

Do you dread long-haul flying as much as we do? Living in Australia, we’ve had to endure our fair share of marathon flights. Trust me, traveling often means lots of long-haul flights. But over the years, we’ve picked up some crucial tips. Today, I’m going to share with you five things you should ALWAYS avoid on these journeys. Stick around for the most important one—number five—because you’ll definitely want to know about it!

Long-haul flying can be tough—physically and mentally. And with airlines planning longer flights, like Qantas’s Project Sunrise starting in 2026, which is going to be over 19 hours without stopping, you need to be prepared. Last year, we flew nonstop from Auckland to New York—nearly 17 hours in the air. To survive these flights, here are five things you need to avoid:

Dehydration

The dry cabin air and high altitudes can quickly dehydrate you, causing fatigue, headaches, dry skin, and digestive issues. Not how anyone wants to feel on a long flight!

To combat dehydration, drink plenty of water. Bring a reusable water bottle and refill it regularly. I also keep Hydralyte sachets handy to replenish minerals and electrolytes. Skip the caffeine and alcohol as well as salty snacks—they’ll only dehydrate you more. And don’t forget your skin! Use hydrating facial mists or moisturisers to keep your skin feeling fresh! Stay hydrated, and you’ll arrive at your destination feeling so much better.

Overeating

Even though it’s tempting to indulge in all those in-flight meals and snacks, overeating can make a long-haul flight even more uncomfortable. Overeating causes bloating, indigestion, and discomfort, especially when confined to a plane seat. I’m prone to boredom eating, so this is a big one for me!

Heavy meals can cause acid reflux and heartburn, and possibly even contribute to deep vein thrombosis (DVT). Stick to lighter, easily digestible meals and say no to excess snacks. If you suffer from acid reflux, keep chewable antacid tablets in your in-flight essentials.

A heavy meal can also disrupt your sleep patterns, making it harder to relax and rest. To ensure a restful flight, avoid high-fat, heavy foods so your body can settle down. You might have seen in my video on “Five Tips to Make Long-Haul Flying More Comfortable” how crucial rest is—check it out here (point up with left hand)!

Finally, avoid salty and sugary foods. Excess salt and sugar are often found in airline meals, as they add to dehydration, which I covered in the previous tip. So, be mindful of your food intake—it can make a significant difference in how you feel during and after the flight.

Too much screen time

Staring at screens for hours—whether it’s your phone, tablet, or the in-flight entertainment system—can strain your eyes, cause discomfort, headaches, and even blurred vision. To prevent this, take regular breaks and focus on distant objects to give your eyes a rest.

Blue light from screens can mess with your sleep-wake cycle, so reduce screen time before bed and use blue light filters or night mode on your devices. Prolonged screen use can also lead to neck and shoulder pain. Maintain good posture and use a neck pillow for support.

Too much screen time can cause mental fatigue as well. Give your brain a break with activities like reading a book, listening to music, or simply gazing out the window. Unless you have to work, don’t sign up for the in-flight Wi-Fi—treat your flight as a break from the world.

By balancing screen time with other activities, your long-haul flight will be much more pleasant.

UV exposure

Did you know UV radiation is stronger at higher altitudes? On a flight, you’re closer to the sun and exposed to harmful UV rays. If you’re by the window, the sun can hit one side of your face and body. Applying sunscreen before your flight is crucial.

Combine the dry cabin air with UV exposure, and your skin can suffer. Use a moisturising sunscreen to keep your skin hydrated and protected. And here’s my top beauty tip, which isn’t just for flying days: wearing sunscreen daily (even in winter) helps prevent premature aging—a much better investment than any expensive serum. I always use SPF50+, even in winter, because we have extremely harsh sun in Australia.

So, when packing for a long-haul flight, include sunscreen in your essentials. Your skin will thank you!

Too much time sitting in one position

Sitting in one position for hours can really take a toll on your body. It increases the risk of developing DVT, a serious condition where blood clots form in your veins. Move around and do simple leg exercises while seated to improve circulation and reduce this risk.

Prolonged sitting leads to muscle stiffness and discomfort, especially in your back, neck, legs, and shoulders. Regularly walking up and down the cabin or doing gentle stretches helps alleviate tension and keeps your muscles flexible.

To prevent back pain, perform back stretches, adjust your seating posture, and use lumbar support. If you’re not given a pillow during the flight, roll up a hoodie for support.

Incorporating movement and stretching not only addresses physical discomfort but also supports overall health and well-being. It boosts energy levels, reduces stress, and enhances your travel experience.

Next time you’re on a long-haul flight, remember to avoid sitting still too long. Listen to your body and prioritise your comfort and health!

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Hydralyte

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Collapsible water bottle

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Hydrating facial mist

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Chewable antacid tablets

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