By the time a flight lands, many passengers are ready to do little more than stretch their legs, find some water and get out of the airport.
Even a relatively short flight can leave travelers feeling more tired than they expected.
Dry cabin air, hours spent sitting and disrupted sleep patterns can all contribute to post-flight fatigue.
But according to a professional pilot, one of the biggest problems passengers create for themselves begins with something remarkably simple.
They don't drink enough water.
Jason Martinelli, director of operations and chief pilot at Cirrus Aviation Services, told Newsweek that passengers can make a noticeable difference in how they feel after landing by changing a few basic habits before and during a flight.
“The most common mistake is not drinking enough water,” Martinelli said.
It may not sound like the kind of mistake that could make much difference.
But the environment inside an aircraft can make hydration particularly important.
The problem begins before takeoff
One reason passengers may feel worn out after flying is the unusually dry air inside the cabin.
Martinelli explained that low humidity can contribute to dehydration, headaches, dry eyes and fatigue, even during relatively short flights.
That's why he says passengers shouldn't wait until they are already in the air — or already thirsty — to start thinking about water.
“Hydration starts before you even board the aircraft,” he said.
Drinking water before departure and continuing to hydrate throughout the flight can help passengers deal with the effects of the dry cabin environment.
It's a small habit, but one that can be easy to overlook when travelers are rushing through an airport, thinking about boarding groups, luggage, connections and everything waiting at the other end.
Be careful what you reach for instead
There is another reason some travelers may arrive feeling worse than expected.
Coffee and alcoholic drinks can be tempting during a long journey, particularly when passengers are trying to stay awake or relax.
But Martinelli advises travelers to avoid excessive alcohol and not rely too heavily on caffeine or alcohol instead of water.
The goal isn't to make flying unnecessarily restrictive.
It's simply to remember what the body needs most while spending hours in a dry cabin.
Water may be the less exciting choice.
It may also be the one that helps you feel better when you finally reach the gate.
Then there's the problem of sitting still
Hydration isn't the only issue.
Passengers also spend a surprisingly long time doing almost nothing physically.
Hours in a seat can affect circulation and contribute to stiffness or swelling, particularly in the legs and feet.
On longer flights, Martinelli recommends getting up whenever it is safe to do so.
Standing, stretching or taking a short walk through the cabin every hour or two can help improve circulation and reduce stiffness.
Even passengers who prefer to remain seated have options.
Martinelli recommends flexing and pointing the feet, rolling the ankles, gently stretching the calves and tightening and relaxing the leg muscles to promote blood flow. Shoulder rolls and neck stretches can also help relieve upper-body tension.
A few simple movements may not seem like much.
But after several hours without moving, they can make the journey more comfortable.
Think about comfort before you board
Some preparation can begin even before passengers reach their seats.
Martinelli recommends wearing comfortable clothing and avoiding excessive alcohol as part of making the journey more comfortable.
That advice fits into a larger theme running through his recommendations: Don't wait until you're uncomfortable to start taking care of yourself.
Prepare before the plane leaves.
Bring water.
Wear something comfortable.
Think ahead about a long period of sitting.
And if the flight is long, plan to move when conditions allow.
Jet lag is another part of the equation
For travelers crossing multiple time zones, there is another challenge that water and stretching cannot completely solve.
Disrupted sleep patterns can contribute to jet lag and fatigue after arrival.
That means a passenger may step off the plane feeling exhausted for more than one reason.
The flight itself may have involved hours of sitting in dry air, while the destination may be operating on a completely different schedule.
Martinelli's approach, however, remains refreshingly simple: Take care of the body during the journey instead of treating the flight as several hours when normal habits no longer matter.
The simplest advice may be the easiest to forget
Air travel comes with enough complications already.
Passengers think about tickets, passports, luggage, security lines, boarding times, connections and getting to their destination.
It is easy to forget the person sitting in the seat has needs, too.
Martinelli's advice brings the focus back to those basics.
“Treat flying the same way you would any other form of travel that keeps you sitting for several hours. Hydrate, move when you can, and listen to your body. Those simple habits can make a significant difference in how refreshed and comfortable you feel when you arrive at your destination.”
There is nothing complicated about that advice.
And perhaps that's what makes it useful.
The next time you board a plane, you don't need a complicated routine to give yourself a better chance of feeling well when you land.
Start with a glass of water.
Then, when it is safe, get up and move.
Sometimes the biggest improvement to a long journey begins with the simplest things.
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