The air inside a plane cabin is drier than the Sahara Desert.
With humidity levels dropping to a mere 12% during flight, compared to the Sahara's 25%.
This super dry environment turns your moist, germ-fighting mucus into ineffective barriers.
This is just one of several ways air travel creates the perfect conditions for what travellers have named "plane flu."
But contrary to popular belief, getting sick after flying isn't inevitable.
In this article, you'll discover how your gut health directly impacts your immunity during travel, and learn practical strategies to protect yourself before, during, and after your flight, so you can arrive at your destination healthy and ready to go.
Flying puts extra stress on your immune system
Airports and airplanes create the perfect storm for compromising your immune system.
When you board a plane, you're entering an environment that challenges your body's natural defences in multiple ways.
As we already stated, the cabin air is remarkably dry, with humidity levels dropping to around 12%. This extreme dryness dries out your mucous membranes, the first line of defence against airborne pathogens.
Meanwhile, you're seated in close proximity to hundreds of other passengers, many potentially carrying various germs. The recycled air around you creates an environment where respiratory droplets can spread between passengers.
Many travellers don't realise that airlines routinely spray chemical cleaning agents throughout the cabin. These chemicals, while necessary for sanitation, can irritate your respiratory system, creating additional vulnerability.
What makes matters worse is that the traditional beverages offered during flights actually compound these problems. The tea, coffee, and alcohol commonly consumed during air travel all increase dehydration, disrupt sleep quality, and add stress to your digestive system at a time when your body is already struggling.
Manny’s Flight to LA
Fifth Ray founder, Manny, experienced these challenges firsthand during a 10-hour flight to Los Angeles.
He described the stuffy plane environment with constant air conditioning that left his sinuses completely blocked. Sleeping was nearly impossible in the upright position, and eating meals at unusual hours disrupted his digestive rhythm.
By the time he landed, the accumulated stress from the entire journey had left him feeling completely run down and ill, ruining the first part of his holiday.
Unfortunately, this is all too common and is what many describe as “plane flu”. However, the good news is that there are ways to protect against this.
Before we get into exact strategies, first it is important to understand the connection between immunity and your gut.
Your gut contains 70% of your immune system
This surprising fact explains why travel-related digestive issues often lead to getting sick after flying. Your gut serves as your body's main defence against pathogens, but air travel creates specific challenges for this crucial system.
First, the pressure changes during flights affect normal digestive processes. Second, cabin dehydration significantly reduces the efficiency of your digestive system. Third, the stress hormones released during travel directly weaken your gut flora, which form a critical part of your immune defense.
Eating meals at irregular times further confuses your digestive rhythms, leading to what travellers commonly experience as Jet Belly. This uncomfortable bloating and digestive upset is more than just discomfort - it's a sign that your immune system is under stress.
The gut-immunity connection
Manny discovered firsthand the profound connection between gut health and immunity through his journey with Crohn's disease. His experience led him to research plant-based solutions that could protect this vital relationship, especially during stressful situations like travel.
This research eventually resulted in Cosmic Hue, which includes ingredients specifically chosen to support gut health. Astragalus strengthens immune response under stress, Cat's Claw reduces inflammation, and Echinacea provides additional respiratory support against cabin air challenges.
Understanding this gut-immunity connection gives us a clear path to staying healthy while traveling. By focusing on supporting your digestive system, you can maintain stronger immunity even in the challenging environment of air travel.
Let's look at specific strategies you can use to protect your immune system before, during, and after your flight.
How to boost your immunity when flying
Be prepared before your flight
The foundation for travel wellness begins several days before you even reach the airport. Your preparation strategy should focus on building resilience in your gut microbiome.
In the 3 to 5 days before travel, incorporate gut-friendly foods into your diet. Foods rich in probiotics like yogurt, kefir, and fermented vegetables help strengthen your gut flora before the stress of travel begins.
For those who already use Cosmic Hue, this is also the perfect time to be consistent with your daily ritual. Regular use builds protection over time, creating a stronger foundation for your immune system before the challenges of travel begin.
Hydration is equally important in your pre-flight preparation. Begin increasing your water intake 48 hours before travel. This creates a hydration reserve that will help counteract the dehydrating effects of cabin air once you board.
Another critical factor many travellers overlook is getting proper rest before your travel date. Aim for 7 to 8 hours of sleep the night before travel to ensure your immune system is not already compromised by fatigue.
Finally, prepare a travel wellness kit to bring with you. Include hand sanitiser, a comfortable mask for crowded areas, and your essential supplements. A small pouch of Cosmic Hue will take up minimal space in your carry-on but provide maximum support for your immune system during travel.
Do these things during your flight
Once aboard your flight, it becomes even more important to continue supporting your immunity.
Manny personally brings Cosmic Hue tea on flights. Simply request hot water from flight attendants (who are almost always happy to provide it) and prepare your own immune supporting beverage, rather than opting for the standard tea, coffee, or alcohol that can further dehydrate you.
Make sure to wash your hands thoroughly before eating and after visiting the lavatory. When washing isn't possible, use hand sanitiser, particularly after touching high contact surfaces like tray tables and armrests.
Speaking of these surfaces, consider quickly cleaning your personal space when you first board. You can use a travel pack of sanitising wipes to wipe down your tray table, armrests, seatbelt buckle, and entertainment screen.
You should continue hydration throughout your flight. Aim to drink at least 250ml of water for each hour in the air. This helps maintain the moisture barriers in your nose and throat that serve as your first line of defence against pathogens.
Simple breathing exercises can also support respiratory health during the flight. Every hour, practice slow, deep breathing for five minutes to help your lungs function optimally despite the cabin pressure changes and dry air.
Post Flight Recovery
Your arrival at your destination doesn't mean your immune support should end. The first 24 to 48 hours after landing are critical for helping your body recover from the stresses of travel.
After landing, consistent hydration remains important. Your body will still be working to rebalance after the dehydrating effects of the flight. Continuing with Cosmic Hue tea provides both hydration and ongoing immune support during this recovery period.
Proper rest is essential for resetting your circadian rhythms, especially if you've crossed time zones. Try to get to bed at a normal time in your new location, even if you're tired earlier. This helps your body adjust more quickly and supports immune function.
Finally, pay attention to any post-travel symptoms that might develop. While mild fatigue is normal, especially after long flights, persistent symptoms like fever, severe sore throat, or respiratory issues warrant attention. Seeking medical advice promptly can prevent minor issues from developing into more serious problems that might impact your trip.
Conclusion
Air travel creates unique challenges for your immune system through dry cabin air, close quarters with other passengers, and disrupted sleep and eating patterns.
Since 70% of your immune system resides in your gut, protecting your digestive health is key to avoiding "plane flu."
This means preparing your body before travel with gut-friendly foods and proper hydration, taking protective measures during your flight, and supporting recovery after landing.
Try Cosmic Hue before, during and after your next flight to strengthen your gut-immune connection and enjoy your travels without the worry of unwanted illness.