Nutrition When Flying: Practical Tips When Trying to Conceive
- Rachael Robinson
- Jan 5
- 4 min read
Table of Contents
3 Key Takeaways
• Hydration, electrolytes, and food timing are essential for supporting hormones when flying
• Strategic nutrition and light exposure can reduce jet lag and sleep disruption
• Antioxidant rich foods and protein help protect the body from travel related stress
Introduction
I am currently on my way to Boston for a post-Christmas break with my mum. Every time I travel, I get messages asking the same question. What are my top tips for flying when trying to conceive. Flying can place extra stress on the body, particularly when hormones, sleep, and hydration already feel fragile. This post brings together my most practical nutrition when flying tips that I use myself and share with clients regularly.
Why Nutrition When Flying Matters for Fertility
Flying affects hydration, digestion, blood sugar, circadian rhythm, and the nervous system. In addition, cabin pressure, dry air, poor food options, and sleep disruption all increase oxidative stress. When trying to conceive, we want to minimise unnecessary strain on the body while supporting recovery as quickly as possible. Nutrition when flying is not about perfection. It is about reducing impact and supporting resilience.
Hydration Comes First When Flying
One of the biggest challenges when flying is dehydration. Cabin air is extremely dry and fluid losses increase without you noticing.
Aim for:
• One glass of water per hour in the air
• A reusable stainless steel water bottle to refill regularly
However, plain water alone is often not enough.
Use Electrolytes Strategically
Electrolytes help retain fluids and support energy levels, blood pressure, and digestion.
My general rule is: Electrolytes every four hours while travelling. This is especially important if you experience headaches, bloating, or fatigue after flights. Electrolytes support hydration far more effectively than water alone and are a core part of nutrition when flying.
Eat Early and Reset Your Body Clock
One of the most effective ways to reduce jet lag is food timing. Light and food are powerful signals for your internal clock.
As soon as possible:
• Eat breakfast in the new time zone
• Get outside into morning sunlight
• Avoid delaying meals
Even if sleep was poor, eating early helps anchor circadian rhythm and hormone signalling.
Exercise and Creatine to Offset Sleep Restriction
Sleep disruption is almost unavoidable when flying long haul. However, you can reduce its impact.
I recommend:
• Light to moderate exercise as soon as possible after arrival
• Creatine intake of 10 to 20 grams temporarily during travel periods
Creatine supports cellular energy and cognitive function and may help buffer the effects of short term sleep loss. This can be particularly useful when trying to stay regulated during travel.
Support the Nervous System if You Are a Nervous Flyer
Flying is not just a physical stressor. For many people, it is a nervous system challenge.
If you are an anxious flyer, consider bringing tools that help you feel grounded. I personally travel with my Pulsetto, which helps calm my nervous system before and during flights. I also use tiger balm to inhale, which provides a strong sensory cue and can be very settling. A calmer nervous system improves digestion, hydration, and sleep regulation.
Choose Antioxidant Rich Foods
Flying increases oxidative stress. This means antioxidant intake becomes even more important.
I encourage clients to:
• Eat as much colour as possible before and after flying
• Prioritise fruits and vegetables with deep colours
• Include polyphenol rich foods where available
I often grab a green juice at the airport before boarding. It is an easy way to increase antioxidants when options are limited.
Pack Protein Rich Snacks
Airport and plane food is often low in protein and high in refined carbohydrates. This can worsen blood sugar swings and fatigue.
Good flight snacks include:
• Protein bars with minimal ingredients (I quite like IQ Bars at the moment)
• Nuts and seeds
• Nut butter and apple
• Yogurt if tolerated
• Boiled eggs
Protein supports stable energy and reduces stress on the body during travel.
Do Not Forget Digestion
Digestive sluggishness is common when flying due to pressure changes, dehydration, and prolonged sitting.
To support digestion:
• Eat smaller meals more frequently
• Stay hydrated with electrolytes
• Walk regularly during the flight
• Avoid overeating late at night on arrival
Gentle movement after landing can also help stimulate digestion.
Use Sauna Access If Available
If you are travelling somewhere with sauna access, this can be a powerful recovery tool.
Sauna use may help support detoxification pathways, improve circulation and sleep quality
Use sauna sessions gently and hydrate well afterwards. This can be especially helpful after long haul travel.
Nutrition When Flying Is About Recovery
It is important to remember that travel nutrition is not about control. It is about supporting recovery.
Focus on:
• Hydration
• Regular meals
• Protein and colour
• Nervous system regulation
A few supportive habits can make a significant difference.
Conclusion
Flying does not need to derail you when TTC. With thoughtful nutrition when flying, you can reduce stress on the body and support faster recovery. Hydration, electrolytes, food timing, and nervous system support all play key roles. These are the same strategies I use myself and recommend to clients who travel regularly.
Next Steps
If you are trying to conceive and want personalised support around travel, routines, and nutrition, I would love to help. You can explore working with me or follow along on Instagram for more practical fertility focused guidance.
You can reach out via the contact form or explore my IVF nutrition resources to receive tailored, evidence based support through every stage of treatment. You can also join my newsletter for evidence based guidance and gentle emotional support.
Arrange a 1:1 session with me to create a personalised, practical strategy for the months ahead.
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