New research suggests that you should avoid drinking alcohol on a plane, and instead try other healthy, hydrating drinks while on the plane.
Are you thinking of enjoying a drink before taking a nap on a long flight? Well, it may not be the healthiest thing to do. A new study has found that drinking alcohol and then falling asleep in the low air pressure typically experienced during a flight can increase your heart rate and reduce blood oxygen levels. It can also lead to dehydration and dizziness. Staying hydrated is essential, especially during a flight. So, instead of drinking alcohol, look for healthy drinks, especially those with electrolytes. Here are some of the best drinks you can have on a plane.
Why should I avoid alcohol while flying?
According to a study published in the journal Thorax in June 2024, drinking alcohol and then falling asleep in the low pressure conditions experienced during air travel can increase your heart rate. The researchers also found that healthy, young people’s blood oxygen levels can drop to worrying levels.
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Forty-eight healthy people aged 18 to 40 participated in the study. They were split into two groups; the first group went to a sleep lab at sea level pressure, while the second group went to an altitude chamber, which was equivalent to the pressure found in an airplane at cruising altitude. In both groups, 12 participants slept for four hours after drinking alcohol, the equivalent of two cans of beer or two glasses of wine. The remaining 12 participants in each group slept without drinking alcohol.
They found that people who consumed alcohol before sleeping in the altitude chamber had their blood oxygen saturation drop to 85 percent and their average heart rate increase to about 88 beats per minute.
The study found that participants who drank alcohol at sea level before going to bed experienced a drop in blood oxygen saturation of 95 percent and an increase in heart rate of 77 beats per minute.
The low oxygen pressure on an airplane reduces the amount of oxygen in your blood, increasing your chances of dehydration, says nutritionist Dr Rohini Patil. It also increases the chances of dizziness, fatigue, and headaches. Plus, alcohol intensifies the effects of jet lag and disrupts your sleep patterns.
What should I drink on the plane?
It’s important to stay hydrated, especially when you’re on a plane, because airplanes have low humidity levels, which can lead to dry skin and eyes. It also gives you energy and boosts your immune system. Experts say drinking water and other fluids also improves blood flow, making you less likely to develop deep vein thrombosis, a condition in which blood clots form in the deep veins, usually in the legs, and which commonly occurs during air travel.
Here are some healthy drinks you can have on the plane:
1. Water
It’s important to stay hydrated, especially when you’re on a plane, as the dry air can lead to dehydration. In addition to hydrating your skin and supporting bodily functions, experts say water can also help reduce jet lag. You should drink 0.5 litres of water for every hour of flying time.
2. Herbal tea
Instead of coffee, which can disrupt your sleep, try herbal tea. For example, chamomile tea is calming, and peppermint aids digestion. A 2015 study in the Journal of Advanced Nursing found that drinking chamomile tea before bed can improve the speed at which you fall asleep and the quality of your sleep. One or two cups of herbal tea should be enough for the flight.
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3. Coconut water
Coconut water also contains minerals and electrolytes. These are substances that naturally take on a positive or negative charge when dissolved in water. Because our bodies are mostly made of water, electrolytes are found in almost every fluid and cell in our body. One of the main roles of electrolytes is to maintain the balance of fluids inside and outside the cells. Drink coconut water to replenish minerals and electrolytes in your body when you become dehydrated. Buy one or two 330ml bottles.
4. Lemon juice
Smelling lemon can help relieve nausea. Lemons contain citric acid and lemon polyphenols, which help prevent blood clotting. They also help blood flow smoothly through your veins. Drink lemon juice every five hours during the flight.
5. Tomato juice
Tomato juice is great for keeping you hydrated. It also contains potassium, folate, and vitamins A and C, says Dr. Patil, which help boost your immune system and overall health. When you’re on a plane, you should have one 8-ounce glass of tomato juice.
6. Electrolyte Drinks
Electrolyte drinks are particularly beneficial on long-haul flights as they are low in sugar and help balance electrolytes. Orange juice is one drink that contains electrolytes such as potassium. You can have one or two bottles (500-1000ml).
What should you not drink during a flight?
In addition to alcohol, you should also avoid the following drinks:
- Drinking coffee or tea can make you more dehydrated and disrupt your natural sleep patterns, as they contain caffeine.
- Sugary drinks (soda and sugary fruit juices) have little nutritional value, can make you dehydrated, and can cause your blood sugar to spike.
- Drinking milk may cause indigestion.
Drinks such as alcohol can make you dehydrated during the flight, so instead, stick to healthy drinks like coconut water or water to stay hydrated and enjoy your flight.
