How to stay healthy when you fly frequently

If you travel a lot for work or pleasure, you’ve likely experienced the displeasure of feeling rundown during or after your trip. Years ago, I caught a cold (or worse) after nearly every flight, and I was tired of it.

I asked my doctor what I could do to stay healthy when flying frequently. She gave me several tips to minimize germ exposure on planes. Her advice changed my life and travels for the better, so I’m sharing it in case it helps others stay healthy, too. Here is what she recommended:

1. BOOK THE WINDOW SEAT. You reduce your exposure to people going up and down the aisle and will be farther away from that person coughing up a lung in the far row.

2. DISINFECT SURFACES. When you reach your seat, use disinfectant wipes to wipe down every surface you might touch. That includes the tray table, armrests, TV touchscreen, window shade, and seatbelt buckle.

3. ENABLE AIRFLOW. Fully open the air vent above your seat. Direct the air to flow down past the front of your face, aiming at your knees. You want to maximize circulation of the air you’re breathing. Leave the air vent open the whole flight.

4. SPRAY SALINE. Keep your sinuses moist by spraying them with sterile saline as often as needed during the flight. Moist sinuses help to prevent infection. You can buy travel-size sterile saline bottles. Avoid decongestants before flying, as they dry out your sinuses.

5. SANITIZE HANDS. Bring alcohol-based hand sanitizer and clean your hands often, especially before you eat, drink, or touch your face. I bring a 0.5 ounce bottle of Purel and keep it in my pocket for quick access.

6. TOUCH NOTHING. Touch as little as possible when you’re on the plane. If you need to use the lavatory, use your sleeve or a paper towel to touch surfaces like door handles and the faucet. Those high-touch surfaces are often laden with germs.

7. HYDRATE. Avoid alcohol and caffeine if you can. Drink plenty of water. Bring your own reusable water bottle and fill it up after security.

8. WEAR A MASK. If you’re willing to do it, wear a KN95 face mask from the moment you walk into the airport. I didn’t wear a mask before the pandemic, and the tips above still made a difference when I flew. Post-pandemic, I do wear a mask on every flight. You don’t have to wear one, but it provides another layer of protection for both you and others if you’re willing to wear it.

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These tips changed my life and travels for the better. I've shared them in the hope that they help others stay healthy, too. Happy travels!