We’ve all been there: excited and energized at the start of a flight, eagerly looking forward to the adventures that await, only to land feeling utterly drained. So, what is it about flying that leaves you so exhausted, and what can you do to ensure you arrive as refreshed as when you took off? The answer is simple: drink more water.

“Hydration is essential,” explains Dr. Akinola Osinowo, a leading healthcare specialist in Lagos. “During a long flight, particularly those lasting six hours or more, you can lose up to two liters of water simply through breathing and skin evaporation. The air in the cabin is about 20 percent drier than on the ground, which significantly contributes to moisture loss from the body.”

But just how much water should you drink during a flight, and what other steps can you take to stay hydrated and feel your best when you land? Here are five tips to ensure you touch down feeling fresh and ready to go:

Sip Water Regularly
It might seem like common sense, but how much water is enough? Aim to drink at least 240 ml (8 ounces) of water for every hour of flight. Carry a refillable bottle on board and ask the crew to fill it up. Take regular sips throughout the journey to stay hydrated.

Avoid Alcohol
Alcohol dehydrates the body and triggers the kidneys, causing you to visit the toilet more frequently, worsening the situation. It also interferes with your sleep cycle, particularly the deep REM sleep, which is crucial when you’re traveling across time zones. Skipping the in-flight cocktail will help you feel more rested upon arrival.

Watch Out for Salty Foods
In-flight meals often contain hidden salt, which can have a dehydrating effect. Our taste buds are about 40 percent less sensitive at cruising altitude, prompting airlines to add extra seasoning and salt to meals. Some in-flight entrees can contain nearly two grams of salt, close to the recommended daily limit. Offset this by drinking extra water and opting for fresh fruits and vegetables, which don’t contain added sodium.

Consider Melatonin for Better Sleep
For long-haul flights, getting quality sleep is key to feeling refreshed. A small dose of melatonin when you’re ready to sleep can help you fall asleep and stay asleep. Wearing an eye mask and earplugs will also enhance your sleep quality by blocking out light and noise.

Boost Hydration with Electrolytes
Before your flight, try fresh juices with citrus for vitamin C, and turmeric or ginger for their immune-boosting properties. After landing, a shot of espresso can help kick-start your day, but wait until you’ve landed to have your coffee to avoid any stomach upset. For an added hydration boost, consider electrolyte mixes or sodium bicarbonate solutions to help you rehydrate quickly.

By following these tips, you can help your body stay hydrated and ensure that you land feeling as energized as when you took off. Safe travels!