How to Not Get Sick on a Plane

Table of Contents

A Guide for Slow-Seeking, Sensory-Sensitive Travelers

Air travel can be exhausting, especially for introverted, highly sensitive, and neurodivergent travelers. But nothing derails a trip faster than catching a bug on your trip– so it is important to know how to not get sick on a plane. I was the poster-child for getting sick on our trips. As soon as we’d arrive at our destination, I’d spend the next several days in bed– sometimes missing the majority of the trip. Thanks to some research and new strategies I’ve implemented, I haven’t gotten sick traveling since– knock on wood 😉
If you’ve ever wondered how to not get sick on a plane, you’re not alone. Airplanes create the perfect storm for immune suppression—dry air, close quarters, and disrupted sleep. Thankfully, with a little planning, you can protect yourself and arrive at your destination feeling well.

Make your flight more relaxing with these travel tips for comfort, ease, and minimal stimulation.

Why Air Travel Makes You More Vulnerable to Illness

One of the biggest reasonings behind how to not get sick on a plane isn’t necessarily the germs—it’s dehydration. The humidity on a plane is typically 10-20%, far lower than the 30-60% we’re used to on the ground. This dries out the mucus membranes in your nose and throat, making it easier for viruses and bacteria to take hold. Combine that with fatigue and stress, and your immune system takes a hit.

The Slow Path participates in affiliate marketing programs. Specifically, this means we may earn a commission if you purchase products or services through any links—at no extra cost to you. Subsequently, these partnerships help support our work and allow us to continue creating high-quality content focused on slow, sensory-friendly, and low-stimulation travel. We only recommend products, services, and experiences that align with our mission of comfort, ease, and mindful exploration. Your trust is our priority, and we are committed to transparency in all our recommendations.

1. Hydration is Key

How to not get sick on a plane starts with your hydration. Dehydration weakens your immune defenses, so staying hydrated is your first line of defense.

Drink plenty of water before, during, and after your flight.
Electrolytes help replenish lost minerals—try coconut water or electrolyte powders. I use Seeking Health‘s Unflavored Electrolyte mix exclusively. They are one of the only product’s on the market that don’t add sugar or some other type of sweetener. Specifically formulated by Dr. Ben Lynch, an Epigenetic pioneer, this mix has the perfect balance of all nutrients to optimize muscle function. Use this link for $10 off your first order of $20 or more.
Skip alcohol and caffeine, as they dehydrate you further.

2. Boost Your Immunity Before, During, and After Your Flight

Our next step in our protocol for how to not get sick on a plane is your immune system. Preparing your immune system before and after travel is just as important as what you do in-flight.

Stay healthy on the go! These immune-boosting essentials help protect your well-being while traveling.

Vitamin C and Zinc: These essential nutrients support immune function.
Prebiotics & Probiotics: A strong gut microbiome helps fend off infections.
Liquid Silver: Used before bed on the nights before and after your flight, this can offer extra protection.
Sunflower Oil on Feet: Applying sunflower oil to the soles of your feet before bed can support immune resilience.
Cymbotika Silajit: Shilajit contains fulvic acid and over 86 trace minerals required for most of the body’s biological processes. Shilajit is a highly valued healing substance in Ayurvedic and Eastern medicine. Studies show it has the ability to enhance detoxification, increase blood flow and circulation, and provide the body with nutrients that support the production of ATP (cellular energy). A research study noted that shilajit can eliminate many different viruses in isolated environments.

3. Protect Your Airways and Skin

Dry air depletes your body’s natural defenses. Keep your protective barriers intact:

Olive oil for nostrils: A light coating in your nostrils helps trap germs. This might sound unusual, but I swear by it! On my last trip, I put extra virgin olive oil (EVOO) in a small pump bottle from a Target travel pack and applied it every few hours. It might have looked odd, but it provided instant relief from dryness—especially on long-haul flights. This economical solution offers both comfort and protection.
Chapstick for lips: Prevents cracking and dryness.
Lotion for hands: Protects against dryness caused by cabin air and frequent washing.
Wear a Mask: I know we’ve all had enough of masks, especially glasses-wearers, but here’s why I still wear one. There’s always that moment—usually when you’re stuck in a crowded customs line—when someone nearby starts coughing. A mask offers an extra layer of protection. Plus, during the flight, it helps retain moisture, preventing nasal dryness and irritation.
Keeping your face hydrated: More ways to support your skin hydration include adding a face oil to your getting-ready routine. I have been loving The Ordinary’s Rose Hip Oil. I add it after my toner, before my night cream each evening. As someone with dry skin, it really makes a difference!

4. Avoid Airplane Food—Bring Your Own

Airplane food is often high in sodium, preservatives, PFAs, and processed ingredients, all of which contribute to dehydration and gut distress. Instead, pack your own nutrient-dense, immune-boosting food:

Dehydrated meals: Airplane meals come with excessive plastic packaging and questionable ingredients. I bring dehydrated meals and get hot water “for tea” from Starbucks before boarding. If you want to invest in a dehydrator , making your own meals is easier than you’d think! Otherwise, stores like REI or online retailers sell great options—I love Mountain House‘s Beef Stroganoff, Rice & Chicken, and Chicken & Dumplings.
Fresh, high-fat, high-protein snacks: For my first flight, I pack string cheese, plain yogurt, and fruit (but eat fruit on the plane to avoid issues with customs at your next airport).

5. Prioritize Rest

The stress of travel can weaken your immune system. Give your body what it needs to recover:

Get plenty of sleep before and after your flight: I try to adjust my sleep schedule two weeks before a trip. For example, if I’m heading to Europe with a 9-hour time difference, I gradually shift my bedtime and wake time 30 minutes per day leading up to the trip. I know this isn’t always feasible, but even small adjustments can help.
Nap if you can on longer flights—use an eye mask and noise-canceling headphones.
Allow time to recover after travel, rather than jumping straight into a packed schedule.

A woman peacefully sleeping with a soft blanket and an eye mask, in a restful and cozy environment. — Rest well on your journey! Learn how to create a sleep-friendly environment for ultimate relaxation while traveling.

7. Practice Good Hygiene

Wash hands frequently and avoid touching your face.
Use sanitizing wipes to clean your tray table, seatbelt, and armrests—some of the dirtiest surfaces on the plane. Also, wipe down the seat-back pocket, or better yet, avoid touching it altogether.
Carry hand sanitizer with at least 60% alcohol to disinfect when soap and water aren’t available.

By following these steps, you can protect your health and make air travel a more comfortable, stress-free experience.

Arrive Healthy, Stay Healthy: How to Not Get Sick on a Plane

Knowing how to not get sick on a plane is about preparation. By staying hydrated, supporting your immune system, and minimizing exposure to germs, you can protect your health while traveling. Slow, sensory-friendly travel is about comfort and ease—and nothing disrupts that more than getting sick. Prioritize wellness, and you’ll enjoy a smoother journey from takeoff to touchdown.

The Slow Path participates in affiliate marketing programs, which means we may earn a commission if you purchase products or services through links on our site—at no extra cost to you. These partnerships help support our work and allow us to continue creating high-quality content focused on slow, sensory-friendly, and low-stimulation travel. We only recommend products, services, and experiences that align with our mission of comfort, ease, and mindful exploration. Your trust is our priority, and we are committed to transparency in all our recommendations.