The 7 Simple Travel Hacks I Swear By Every Time I Fly

As I write this, I’m sitting on a plane on my way to Mexico City. And I practice what I preach. Every single one of these travel tips I’ve already done today. From packing a lunch (today’s choice was a chicken salad sandwich) to going on my “airport walks,” these hacks are a collection of things I’ve picked up after years of traveling, both for work and personally.

My family pokes fun at me for this one. Even if I only have 10 minutes before boarding, I’m going on a little stroll around the terminal. I even plan my suitcase and carry-on around being able to easily walk around the airport (rolling suitcase over a duffle, and a bag that fits nicely on top).

Long travel days are basically synonymous with being sedentary, and there are only so many ways around that. Taking advantage of movement when you can becomes your biggest ally. Walking during long layovers is one of the easiest ways to get your steps in. Call a friend, listen to a podcast (hint, hint: the mindbodygreen podcast would be perfect for this), or simply people-watch because airports are elite for that.

In addition to my airport walks, I’ll opt for the stairs over the escalator if I don’t have a heavy bag. I’ll stand at the gate instead of sitting. If I have time, I’ll walk to my gate rather than take the train. I even do a few squats when I can. I may sound crazy, but I normally sneak in a few squats in the bathroom stall. It started as a way to break up all the sitting that comes with travel days, but I kept doing it after reading a recent study that found just 10 squats every 45 minutes improved blood sugar regulation more than a 30-minute walk.

To build off the airport walk, I bring you… airport yoga. Well, maybe not yoga exactly, but stretching. Everything hurts after hours in the backseat of an Uber or crammed into an airplane seat with never enough legroom. I try to get ahead of the aches and pains before they fully settle in.

I’ll usually find an empty gate nearby and spend a few minutes stretching—touching my toes, opening up my hips, doing a few lunges, maybe sneaking in some squats. Nothing intense, just enough movement to shake off some of the stiffness before getting back on the plane. And you'll be glad you did once you land, especially if you’re heading straight into long walking days, hikes, meetings, or sightseeing.

In my bag right now, I have two large reusable water bottles and a sparkling water I bought at the airport. I take travel-day hydration very seriously. And that starts before you even leave for the airport.

Stay with me here. Growing up, I played tennis and volleyball at a high level, competing in tournaments basically every weekend. My parents and coaches always drilled into me that hydration starts the day before competing. You don’t wait until game day to start chugging water.

This is exactly how I approach travel. The day before a flight, I consciously drink more water than usual. Same thing the morning of, plus electrolytes. It helps you get ahead of the dehydration that inevitably comes with flying.

In terms of both your health and your wallet, this one is a game-changer. Airport food is offensively overpriced and, most of the time, not exactly something that leaves you feeling your best.

Some of my go-to travel snacks are beef jerky, pistachios, protein bars, or an apple. On longer travel days when I need an actual meal, I love bringing a wrap, sandwich, or salad from home or grabbing one from a grocery store before heading to the airport.

Having food prepped ahead of time completely removes the decision fatigue. No wandering around the terminal trying to decide between a sad salad or a $24 burger. 

I look slightly ridiculous on evening flights. Blue light glasses, neck pillow, eye mask, compression socks… the whole setup. But protecting your sleep and circadian rhythm while traveling makes a massive difference in how you feel once you land.

Circadian rhythm disruption has been linked to everything from brain fog and fatigue to increased appetite, poor sleep quality, and mood changes. And while there’s only so much you can control on a plane, I’ve found that even attempting to support your sleep helps.

These are just my personal go-tos, but I could easily add things like vitamin C, probiotics, or extra fiber to this list, too.

One perk of writing this article on a plane is that I don’t have to go very far to see what I always keep in my carry-on. Current essentials: lotion, hand sanitizer, a mask, gum, eye drops, chapstick, a portable charger, and extra hair ties.

Airplane cabin humidity can be as low as 5%2 (which is lower than the Sahara Desert), which explains why your skin, lips, and eyes suddenly feel like they belong in a desert halfway through a flight. Lotion, chapstick, and eye drops are non-negotiables for me at this point.

Gum is great for helping with ear pressure during takeoff and landing, and I’ve also found it helps a little with motion sickness.

I always carry hand sanitizer (self-explanatory), and I also keep an extra mask in my bag. I don’t typically wear one regularly post-COVID, but I like having the option. I’ve been on one too many flights sitting next to someone who won’t stop coughing or sneezing. Instead of trying to hold my breath for three hours, it gives me peace of mind to throw on a mask.

Traveling isn’t always glamorous. And nine times out of 10, it leaves me feeling at least a little groggy, dehydrated, and off routine. But these small habits help me feel more grounded throughout the process.