For Canadians, who often embark on global adventures, international trips typically mean flights of 8–14+ hours, sometimes even more. While the destination is exciting, the journey itself can feel incredibly draining: swollen legs, headaches, profound dehydration, and debilitating jet lag are all common challenges. That is why long haul flight health tips are important.
The good news? With a little preparation and the right tools, you can avoid most of these issues and arrive at your destination feeling refreshed and ready to enjoy your trip. As your Canadian Pharmacist, I’m here to walk you through the three biggest long-haul health risks — Deep Vein Thrombosis (DVT), jet lag, and dehydration — and how to fight them with a simple, pharmacist-approved long haul flight health tips designed for your next adventure in 2025.
🦵 DVT Defense: Best Long-Haul Flight Health Tips for Circulation
Deep Vein Thrombosis (DVT) happens when blood clots form in your legs due to prolonged sitting. While the risk is low for most healthy travelers, Canadians flying long-haul routes to Asia, Europe, or Africa are especially vulnerable due to the extended flight durations. Promoting good circulation is key to preventing this serious condition.
Your DVT Defense Kit:
- Compression Socks (15–20 mmHg): Wear these graduated compression socks before boarding. They gently squeeze your legs to promote blood flow back to your heart, preventing pooling and swelling.
- Pharmacist Tip: Find medical-grade compression socks at most Canadian pharmacies like Shoppers Drug Mart, London Drugs, Rexall, and independent pharmacies.
- Loose, Layered Clothing: Avoid anything restrictive around your waist or legs. This allows for unrestricted movement and helps keep you comfortable, especially when departing Canadian winters for warmer destinations.
- In-Seat Exercises: Even in a cramped space, you can do ankle circles, calf raises, and foot pumps every 30–60 minutes. These simple movements keep your blood flowing and muscles engaged.
- Walk Often: Don’t hesitate to get up and walk the aisle every 1–2 hours. Choose an aisle seat if possible for easier mobility, giving you freedom to stretch.
🦵 For more detailed advice on preventing Deep Vein Thrombosis during flights, see my comprehensive guide: Preventing DVT on Long Flights.
📖 Source: World Health Organization – Travel and Health
🌙 Jet Lag Fighter: Best Way to Sleep on a Plane
Jet lag fundamentally disrupts your body’s natural sleep-wake cycle (circadian rhythm) when crossing multiple time zones. Symptoms typically include fatigue, poor sleep quality, digestive upset, and brain fog, making those first few days abroad a struggle.
Your Jet Lag Kit:
- Eye Mask & Noise-Cancelling Headphones: Essential for creating an artificial night. Block out light and sound for quality, uninterrupted rest on board, helping your brain prepare for your destination’s time.
- Travel Pillow & Light Snacks: A good neck pillow supports comfortable rest, even upright. Pair this with small, protein-based snacks (nuts, seeds, fruit) that are easy on your digestive system, helping to stabilize energy levels.
- Melatonin (Optional): Some travelers find melatonin helpful when adjusting their sleep cycle, particularly for eastbound flights.
- Pharmacist Tip: Always consult your pharmacist before use, especially if you’re on other medications or have underlying health conditions, to ensure it’s safe and appropriate for you.
- Adjust Sleep Before You Fly: A few days before departure, try to gradually shift your bedtime by an hour or two to match your destination’s time zone. This pre-adjustment can significantly ease the transition.
🌙 For a deeper dive into strategies to beat jet lag and reset your body clock, check out my full guide: How to Beat Jet Lag: Tips for Canadian Travelers.
📖 Source: Centers of Disease Control and Prevention – Jet Lag Advice
💧 Hydration Hero: How to Stay Comfortable on a Long Flight
Airplane cabins are notoriously dry (often less than 20% humidity), making dehydration a major concern on long-haul flights. Dehydration exacerbates fatigue and headaches, and can even worsen jet lag symptoms, making it harder to enjoy your trip.
Your Hydration Kit:
- Reusable Water Bottle: This is perhaps the MOST important item. Fill it after security checks at one of the many Canadian airport refill stations (Toronto Pearson, Vancouver, Montreal all have them!). Aim to drink significantly more water than usual.
- Electrolyte Packets (Optional): Adding an electrolyte powder to your water can help your body retain fluids more effectively, particularly useful on long flights. Brands like Hydralyte or Emergen-C are readily available in Canada.
- Lip Balm & Moisturizer: Your skin will feel the dryness too. Keep your lips from cracking and give your face a refreshing layer of moisturizer or mist to maintain comfort.
- Herbal Tea Bags: Skip the dehydrating options. Ask flight attendants for hot water and make your own soothing herbal tea – chamomile for relaxation, peppermint for digestion.
- Skip Alcohol & Excess Caffeine: As tempting as they are, both are diuretics and will dehydrate you further, interfering with sleep and making jet lag worse. Save them for your destination!
💧 Staying properly hydrated is key not only on the flight but also when you arrive in hot, humid destinations. For more tips on preventing heat-related issues in Southeast Asia, check out my guide: Southeast Asia Heat Survival Guide: How to Prevent Heatstroke & Dehydration.
📖 Source: Fit for Travel– Air Travel and Health
🧳 Pharmacist’s Carry-On Health Checklist for Long Flights
Beyond your main kit, here’s what your Canadian Pharmacist recommends for your personal item bag, ensuring everything you need is easily accessible:
- Prescription Medications: Always in their original pharmacy-labeled containers.
- Copy of Prescriptions: Especially important for insulin, controlled substances, or syringes, to avoid issues at security.
- OTC Essentials: Small amounts of acetaminophen/ibuprofen for pain, allergy pills, anti-nausea meds (like Gravol), and antacids.
- Compression Socks
- Eye Mask, Travel Pillow, Headphones
- Refillable Water Bottle, Light Snacks, Lip Balm
- Travel Insurance Documents
🧳 For a complete checklist of pharmacist-approved travel essentials, see my Essential Travel Kit Checklist for Travelers.
🛡️ Travel Insurance & Safety Tips for Canadians on Long Flights
Before any international flight, Canadians should always prioritize these essential checks:
- Check Travel Insurance Coverage: Provincial health plans cover very little outside Canada. Ensure your travel medical insurance covers medical emergencies (including DVT treatment abroad) and any pre-existing conditions.
- 👉 Read: Canadian Travel Insurance Guide
- Consult Government of Canada: For up-to-date information on safety, security conditions, entry requirements, and local laws for your destination.
- Check PHAC Notices: For destination-specific health risks, recommended vaccinations, and public health updates from the Public Health Agency of Canada.
🛡️ Check your travel insurance coverage: Provincial health plans cover very little outside Canada. Ensure your travel medical insurance covers emergencies (including DVT treatment abroad) and any pre-existing conditions. 👉 Read: Travel Insurance for Canadians with Pre-existing Conditions for a detailed guide.
🌍 More Travel Health & Flight Tips for Canadians
- 🦟 Ways to Prevent Dengue Fever in Cambodia
- 🍼 Travel Insurance for Pregnancy: What You Need to Know
- 💊 What Routine Travel Vaccines to Consider (2025 Guide)
- 😴 How to Prevent Altitude Sickness When Traveling to Machu Picchu
- 🌡️ Southeast Asia Heat Survival Guide: How to Prevent Heatstroke & Dehydration
✈️ Final Takeaway
Long-haul flights don’t have to leave you exhausted or unwell. With a pharmacist-approved kit and smart travel habits, you can confidently prevent DVT, effectively fight jet lag, and stay well-hydrated throughout your journey.
As Canadians, our global adventures often start with those significant flight times — but with proactive preparation, the journey can be just as healthy and enjoyable as the destination itself.
👉 What long haul flight health tips have you tried? Share your tips in the comments below!
❓FAQs: Staying Healthy on Long-Haul Flights
Wear compression socks, do regular in-seat exercises, and walk the aisle every 1–2 hours to promote circulation.
It can help reset your sleep cycle, but always check with your pharmacist or doctor if you’re on other medications, have underlying health conditions, or are unsure about dosage.
Aim for at least 250 mL (1 cup) of water every hour of flight time. Remember to avoid alcohol and limit caffeine, which contribute to dehydration.
Yes, absolutely. Provincial health plans offer minimal coverage outside Canada. Always carry comprehensive travel medical insurance to cover unexpected emergencies abroad.
This is common during ascent and descent. Try chewing gum, swallowing, yawning, or using specialized earplugs (like EarPlanes). If you have congestion, consult your pharmacist about a decongestant nasal spray.
Disclaimer: As a licensed Canadian Pharmacist, the information provided in this post is for educational purposes only and does not replace medical advice. Always consult your doctor or pharmacist before starting new supplements or making medication adjustments.
About the Author
Jun is a Canadian pharmacist and the writer behind Mindful Travel and Health. I believe in simplifying travel health advice so every traveler can feel confident on their journey. I continue to expand my knowledge to help improve health outcomes for global travelers. Learn more →