How to travel well
8 practical tips for flying as healthfully as possible
This article is a special editorial collaboration between Window Seat and Plant Based—blending our respective specialties in travel and wellness in one co-written post.
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Traveling is one of the most rewarding, life-fulfilling things you can do. It’s also objectively bad for our physical well-being. The negative impacts of flying are rather well documented; aching joints, swollen feet, jet lag, deep vein thrombosis (?!) are just a few of the many maladies awaiting you in the air.
We have to imagine that Big Wellness Media had some sort of anti-travel agenda in the mid-aughts, because we remember feeling genuinely fearful of airplane-induced dehydration. Listicles would urge us to stretch by the galleys and avoid eating anything they served at all costs.
Hopefully we’ve landed somewhere in the middle, between getting wasted on airplane cocktails and going full Goop mode with an in-cabin yoga routine. There’s no need to get too hung up on maintaining perfect Oura ring stats, but there’s something to be said about treating flying like a mini endurance sport, complete with its own recovery rituals.
Take it from Tori Simokov, a frequent flyer and travel connoisseur, and Katie Stone, a wellness writer and travel aspirationalist. Here is our laid-back, but highly effective approach to feeling good on your travels, starting midair.
TS: For trips where I’ll be changing time zones, I start preparing a few days beforehand with an app called Timeshifter. It’s my secret weapon for beating jet lag. Here’s how it works: you input your flight info, and the app builds you a custom schedule that outlines when to sleep and wake up. It also tells you when to get or avoid sunlight and caffeine to aid in the process. It has yet to fail me–even on my trip to Japan. It’s a paid app, but the time and energy you save on vacation by avoiding jet lag is worth every penny.
On the morning of my flight, I’ll make myself my go-to, anti-inflammatory smoothie. The recipe includes kale, spinach, banana, mango, lime juice, pineapple juice, coconut milk, and a scoop of Greek yogurt. It tastes incredible and helps keep my digestion on track, but more than that, it gives me a solid base for the day. It’s filling without being heavy, packed with nutrients, and keeps me energized through the chaos of navigating the airport.
KS: One of the best things I’ve done for myself is create a packing list template in my notes app. Obviously, each trip is different, so I amend the list depending on my destination and duration of my travels. The most crucial part of a successful packing list, I’ve found, is distinguishing between my checked luggage items and carry-on items. There is no worse feeling than getting off an overnight flight with another trip ahead of you and realizing your toothpaste and toothbrush are being loaded into their next cargo hold. (That’s the official term for the under-plane baggage section, btw).
On the physical side of things, I’m pretty diligent about making sure I exercise on the day of my flight. I exercise (almost) everyday anyway, so this isn’t a huge undertaking for me, but I find releasing extra energy makes the world of difference when I’m seated for 4+ hours. I liken myself to a puppy that needs to be tired out before naptime.
TS: Once I’m through security, I always buy the biggest bottle of water I can find—ideally a Smartwater with a flip cap. I’ve never found a reusable bottle that feels worth lugging around, so I rely on this one big bottle. I keep a few packets of Liquid I.V. and LMNT electrolytes in my carry-on and mix one in right away to stay ahead of the dry cabin air. In my regular life I’m not big on drinking water, but on planes I really push myself to stay hydrated, so I don’t wait until I’m thirsty to drink (hydration works best when you’re proactive). Bonus: more hydration means more movement, thanks to those lav breaks.
KS: I’m a freak about drinking water on planes, and I have been known to buy not one, but two large Essentia water bottles to have at my ready for the flight. That adds up to around $12 which is preposterous in real-world logic, but for some reason airport purchases are fake in my head and I suspend my better financial judgement for the sake of comfort at all costs.
I’m also an electrolyte girl, although my powder of choice is now, and always will be, Pludo. I’ll do a glass of Pink Yuzu before my flight (preventative hydration!) and one upon my arrival.
TS: For longer flights, it’s really important to get up every once in a while. Are you guys getting up and stretching your legs!? If not, remind yourself to stand, walk, and stretch every couple of hours. Even a lap to the bathroom helps. Set a timer if you have to! And don’t forget your compression socks. They reduce swelling and help prevent clots, especially in cramped economy seats.
KS: The beautiful part about drinking an exorbitant amount of water is that it forces me to stretch my legs every 45 min - 1 hour to use the bathroom. I also try to use the transitions between movies and tv shows as a reminder to take a quick lap. None of this applies on overnight flights in which case I’m optimizing for the longest amount of uninterrupted sleep.
TS: There’s plenty of debate about whether or not you should eat on flights, and if you do, when and why. Some say it’s best to skip meals because digestion slows at altitude due to cabin pressure. Others argue that fasting in-flight and eating when you land can help reset your internal clock. But if you’re on a long flight—anything 8+ hours—that’s a long time to go without food! It can mean headaches, low blood sugar, or other issues, especially if you didn’t eat well before boarding.
And let’s be real — eating just feels good. A warm meal or a snack you love can anchor you emotionally, offering a sense of normalcy and routine. But personally, I’ve never thought too much about the effects of eating on a plane. I always have my own snacks just in case the mood strikes.
KS: Eating on planes is completely situational to me. I’ve accepted the fact that I will be bloated on / after my flight no matter what I do, but if I can avoid additional discomfort from mindlessly snacking on salty foods, then why not try. On shorter domestic flights, I go snackless and keep it water-only.
However, that’s not a realistic strategy for flights over 3.5 hours (again, barring red-eyes), because a) hanger and b) I can’t erase the associate in my brain that planes = fun treats. In these instances, I’m ideally scouting out a healthy-ish meal option in the terminal prior to boarding, along with a few snacks, likely with some better-for-you branding halo effect. Recent favorites include: any sort of vegetable or plantain chip (these zucchini ones are amazing), Asha Pops (giving popcorn a run for its money imo), and the old tried-and-true Go Macro bar.
TS: Unfortunately, I am not someone who can fall asleep anywhere. And thanks to my anxiety, airplanes have long been at the very bottom of that list. But over the years, I’ve fine-tuned a formula that has become my foolproof way to get a solid amount of shuteye.
Right after boarding, I take a couple of melatonin gummies and mix magnesium powder into some water to help my body start winding down. By the time I’m ready to sleep, I pull out my two non-negotiables: a good sleep mask and quality earplugs. Together, they create a near-total, blissful blackout.
If I’m flying economy, I also bring one very specific neck pillow. It saved me on a transcontinental redeye when I had to sleep upright for 8+ hours, which is a huge endorsement.
KS: I have to be honest here, I’m definitely taking… something… to help put me out. But if for some reason I’m without an extra dose, I do a Tylenol PM during the boarding process. Like I said earlier, I’m optimizing for max sleep possible at the highest quality, so an eye mask (this one is the best because it’s cushioned and actually stays in place on my head) and my white noise sounds are essential.
TS: For years, I was deathly afraid of flying, so I deeply understand the anxiety that flying can trigger. I’ve managed to overcome my own fear using a handful of tools and rituals that help ground me in the air.
Before takeoff, I’ll apply a small amount of Aesop’s Ginger Flight Therapy to my pulse points. It helps ease motion nausea and has a calming, grounding scent that won’t overwhelm seatmates. If turbulence kicks in mid-flight, I do a full-body scan where I consciously unclench each part of my body. I find it helpful to sway with the motions of the plane rather than fighting them. I also listen to Cruising Altitude, my Spotify playlist curated with songs designed to soothe nerves and mask the hum of the engines.
KS: I’m anxious about plenty of things, but somehow flying is not one of them. That said, I start to get a little unsettled during long stretches of turbulence, particularly when the people around me are clearly going through it too. When this happens, I do some simple box breathing (in for four, hold for four, out for four, hold for four) and listen to a favorite playlist or watch a comfort show to distract me.
TS: I’m at the age now where sitting in an airplane seat for 8+ hours destroys my back, so I’m more conscious of how to make myself more comfortable. My biggest hack—and it’s so simple!—is to bring Thermacare patches. They’re great for your back (or abdomen if you get an upset stomach), and they don’t take up any room in a bag or suitcase. You’ll be so glad to have them if you need them.
What I’d like to bring on my next flight is a mini Theragun. It’s a luxury for sure, but having something to release tension in my neck, legs, and lower back would be a god-send.
KS: As someone who considers themself a body care enthusiast, I’m surprised to say I keep it pretty minimal when it comes to plane-specific physical support. I wore my first pair of compression socks on a flight to Europe this winter, and I will be honest — I have no idea if they did anything significant. But they didn’t do anything bad, so I guess that’s fine?
I, like everyone else, get painfully dry on planes, so I always have a travel-sized hand cream close by. In a similar vein, my favorite lip balm should also be accessible for continuous re-application.
KS: Ok switch up, I’m going first this time. Look, traveling is fun! It’s special! I’m lucky enough to have traveled consistently since childhood, and some of my fondest memories are the flights to Florida to visit my grandparents where I’d be allowed to drink cranberry juice and eat M&Ms’s. It’s hard to divorce that flying/little treat association in my head, but I try to at least feel like an adult while I allow myself the little pleasures. Flying brings out this childlike wonder in me. Isn’t it amazing how we can be on one continent one moment and land on another a matter of hours later? In flying, as in life, it’s all about keeping the joie de vivre index at a high.
TS: For how rough flying can be on the body, there’s still nothing quite like travel to feed the soul. Like Katie, I think it’s so special to see the world, to reach loved ones in hours, to quite literally time travel. But I’ll take it one step further: I think flying itself is special. How lucky are we to see the world above the clouds? Humans weren’t ever meant to fly, and yet there we are, watching the sun rise and set from 30,000 feet. It really is nothing short of magic.
So the next time you’re tempted to gripe about the cramped seat or lack of legroom, try glancing out the window instead. There’s a hell of a view.
Thank you for joining us on this special crossover episode of Plant Based + Window Seat. What do we think of That’s So Plant Seat? I hope one person understood the terrible Disney Channel reference. You can follow Tori and her travel tips here, and read more of Katie and her wellness and beauty POVs here.
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Tori Simokov is a Travel Writer and Graphic Designer/Strategist based in New York. To get in touch, email tori@v1projects.com. Want more? Check out Instagram, TikTok, or shop her curated favorites.
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All fantastic recommendations!! Do you have any tips for combating dry air? My sinuses get so dry from low humidity cabin air, and I frequently get pounding headaches in flight as a result
Traveling with thermacare patches! Genius.