A long-haul flight can be the gateway to an amazing adventure, but it can also be a physical and mental marathon. Between the dry cabin air, cramped seats, and the dreaded disruption of your circadian rhythm, it’s no wonder many travelers land feeling exhausted rather than excited.
But it doesn’t have to be that way. With the right preparation and packing list, you can transform your in-flight experience.
We’ve spent over 15 years understanding how high altitudes, pressure changes, and physical stress impact the body. Since 2008, we’ve tested supplements and recovery strategies in some of the harshest environments, hence creating our flagship hydration and recovery supplement. We know that feeling good upon arrival isn't just about luck, it's about science and tested essentials.
In this guide, we will walk you through the core 9 travel essentials you shouldn't fly without from our experience, bonus items for extra comfort, and expert tips on how to beat jet lag. Whether you are a frequent flyer or embarking on a once-in-a-lifetime trip, this is your blueprint for arriving fresh and ready to go.
Before we dive into what to pack, it is helpful to understand why flying takes such a toll on your physiology. A pressurized metal tube at 35,000 feet creates a unique environment that challenges your body in several ways (such as altitude that's rarely talked about).
This is the scientific name for jet lag. Your body has an internal clock that regulates sleep, hunger, and hormone production based on light and dark cycles. Crossing multiple time zones rapidly confuses this clock, leading to insomnia, daytime fatigue, and even digestive issues.
Airplane cabins are notoriously dry. The humidity level on a standard flight is often between 10% and 20%—drier than the Sahara Desert. This lack of moisture dries out your skin, eyes, and mucous membranes (your first line of defense against germs), and accelerates systemic dehydration, which exacerbates fatigue.
Sitting for extended periods slows down blood circulation, leading to stiffness and swelling. Additionally, the lower oxygen pressure in the cabin (equivalent to being at about 6,000 to 8,000 feet of elevation) means your blood absorbs less oxygen, which can leave you feeling groggy or suffering from headaches.
We have identified nine absolute must-haves for your carry-on. Some of these are these essentials to survive jet lag, which we find are rarely mentioned in other articles. These aren't just nice-to-haves; they are functional tools to combat the physical stressors mentioned above.
Sleeping on the plane when it's nighttime at your destination time zone can assist in jet lag.
While sleeping on a plane can be hard for some, a neck travel pillow provides comfort and support for your head and neck during the flight, allowing you to relax and get a much better of quality sleep.
Expert Tip: Avoid the cheap, U-shaped microbead pillows sold at the airport newsstand. Look for memory foam options with a flat back so your head doesn't get pushed forward and is comfier.
Due to the air pressure in an airplane, lower oxygen levels are present causing oxidative stress on your body. And it even has been compared to having the likeness of altitude sickness (source: Healthline).
Glutathione, considered the body's master antioxidant, has been known to help fight off free radical damage from oxidative stress. Taking glutathione (also may be called jet lag pills) can not only enhance your body's antioxidant defenses but also strengthen your immune system.
Expert Tip: We recommend packing our Zaca chewables. Formulated with Glutathione and other natural ingredients, they are designed to support recovery from high-altitude stress and travel fatigue.
Airplanes are shown to have dry, cool, recirculated air that causes a risk of dehydration (source: NIH).
Hydrate your body to counteract this, a stainless steel or reusable water bottle is a must-have travel essential for long flights.
Expert Tip: Fill it up before the flight, and what's convenient is most airports now have clean, filtered water fountains you can use for free.
As mentioned, sleep is very important while flying if it's nighttime at your destination. Mimicking that time zone will help you better survive jet lag.
With noise-canceling headphones, you'll be able to better tune out other passengers and the sound of the airplane engine. Having trouble sleeping or napping, just throw in your noise-canceling headphones and your distractions go away!
Expert Tip: Over-ear models like Beats by Dre anecdotally show better noise cancellation and comfort (source: Reddit), but earbuds like AirPods Pro are hard to beat being so small to travel with.
An eye mask is another travel essential for long flights that can help your sleep quality. Even if it's dark, blue lights will be very prevalent on the plane from peoples phones, tablets, and other devices.
An eye mask will help you get a close to complete darkness as possible, which is key for your circadian rhythm sleeping cycles.
Expert Tip: Look for a contoured eye mask (often called a 3D mask). These have molded cups over the eyes so the fabric doesn't press against your eyelids or eyelashes, allowing for REM sleep eye movement.
Another travel essential for long flights to help sleep is a blanket. Planes often get cold, which is great for sleep but only if have a blanket to keep your body warm.
Bring a travel blanket that's thin and easy to pack, but will add that extra warmth for napping and sleeping.
Expert Tip: While airlines often provide thin blankets, bringing an oversized hoodie serves a dual purpose as both blanket and an outer layer. This can save you packing room instead of brining a travel blanket.
Surprising to most, fasting has been shown to help reset your circadian rhythms, which could aid in jet lag. It's good to fast as much as possible while on long-duration flights. (source: Harvard)
That being said, black coffee is a great beverage along with water to drink on the airplane, which won't break a fast. Also, if it's nighttime on the plane but daytime at your destination, you'll want to stay awake on the plane during those hours. Coffee can be a good boost to keep you awake and help align your sleeping schedule to your destination city.
Expert Tip: Pack high-quality instant coffee packets like Starbucks that tastes better than airplane coffee (or even caffeine gum). Just make sure to cut off caffeine at least 6 hours before your intended rest time.
As mentioned, fasting can be great for fighting the change in time zones.
If you struggle with fasting, chewing gum can help curb some cravings to eat. This the chewing motion can help some as eating can be a habit. Stick with low-carb, sugar-free gum which won't break the fast.
Expert Tip: Avoid sugary gums, as sugar can cause energy crashes and break your fast if you're flying that way. Brands like Pur offer sugar-free, low-carb gum.
Sunlights helps regulate melatonin production and your internal body clock (also your immune system). But when on a long duration flight, the limited natural sunlight exposure can be problematic and depriving to your body of vitamin D. (source: Lifespa)
Expert Tip: As a key travel essential for long flights, consider taking a vitamin D supplement to ensure you maintain adequate levels of this essential nutrient, which plays a role in regulating sleep and mood.
Once you have the core nine, these additional items can elevate your comfort level from "surviving" to "thriving."
Sitting with your legs down for 10+ hours causes fluid to pool in your feet and ankles.
Graduated compression socks apply pressure to your lower legs, helping maintain blood flow and reduce swelling. They are also a critical preventative measure against Deep Vein Thrombosis (DVT).
In-flight entertainment systems break, or the movie selection might be disappointing.
A loaded Kindle, tablet, or smartphone ensures you are never bored. Downloading movies, podcasts, and audiobooks ahead of time saves battery and data.
Nothing is worse than landing with a dead phone when you need to pull up your hotel reservation.
Bring a portable power bank. While many seats have USB ports, they charge slowly or may not work. Also, pack a universal travel adapter so you can plug in immediately upon arrival at the airport lounge or hotel.
If your feet don't reach the floor comfortably, it puts pressure on the back of your thighs.
A portable foot hammock hangs from the tray table, elevating your feet. This relieves lower back pressure and allows for various leg positions.
A few hours into a flight, you will likely feel "grimy."
A small pouch with lip balm, hand sanitizer, wet wipes, deodorant, facial mist, and lubricating eye drops can make you feel human again. The dry air affects your eyes, lips, and face, and these become a good substitute for the delay in showering.
Spills happen, and sweating is inevitable.
Changing into fresh socks and underwear (and a fresh t-shirt) just before landing or immediately upon arrival wakes you up and makes you feel cleaner.
Having the right gear is only half the battle, knowing how to pack it is the other. You don't want to be the person digging through the overhead bin while the seatbelt sign is on, here's what we'd recommend to do.
Group Essentials by Accessibility:
TSA Rules and Liquid Limits:
Remember the 3-1-1 rule. All liquids must be 3.4 ounces (100ml) or less on the plane, unless packed in your check-in bag.
Beyond packing, some simple habits and tips can play a massive role in how you feel on the plane and at your destination.
Three days before your trip, start shifting your bedtime. If traveling east, go to bed an hour earlier each night. If traveling west, go to bed an hour later. Try to get as close to the sleeping time as your destination as we talked about in our Europe jet lag guide, this "pre-adjustment" reduces the shock to your system.
Check the time at your destination as soon as you board. Set your watch (and your mind) to that time immediately.
Set a timer on your phone for every 2 hours. When it goes off, get up and walk the aisle if the seatbelt sign is off. If you are stuck in your seat, do ankle rolls, calf raises, and neck stretches to keep the blood moving.
Seated Spinal Twist: Turn your upper body to the right, holding the armrest, and hold for 15 seconds. Repeat on the left.
Shoulder Shrugs: Lift your shoulders to your ears, hold for 5 seconds, and release.
Drink water consistently, aim for at least 64-96 ounces for a full day of traveling. Avoid alcohol (as tempting as it is on an international flight), it acts as a diuretic and dehydrates you further. Take your hydration supplements (like Zaca) throughout the flight to prime your body, and again before landing to help with the transition.
Sunlight is the most powerful tool for resetting your clock.
Whether you're a frequent flyer or embarking on a long-awaited vacation, Zaca is your must-have travel essential for long flights. These compact and convenient chewables are designed to help you rehydrate, replenish, and recover quickly. Carefully formulated with a potent blend of natural ingredients, featuring glutathione with antioxidant and immune supporting properties. With thousands of customers, seasoned travelers swear by Zaca. Simply take 2-6 chewables while flying or each day on your trip. Try Zaca's chewable supplement today and invigorate your body on your next long-haul flight.
Surviving a long flight isn't just about endurance, it is about preparation. We know by packing the core essentials, you will make your long flights much more comfortable!
A quick summary of Travel Items we recommend:
1. Neck Travel Pillow
2. Glutathione Supplement
3. Stainless Steel Water Bottle
4. Noise-Canceling Headphones
5. Eye Mask
6. Travel Blanket (or Hoodie)
7. Instant Coffee
8. Low-Carb, Sugar-Free Gum
9. Vitamin D Supplement
And bonus travel essentials:
10. Compression Socks
11. Entertainment Essentials
12. Tech + Power
13. Foot Hammock or Leg Support
14. Toiletries Kit
15. A Change of Clothes / Socks
Also, including essential travel supplements such as Zaca chewables in your flight wellness toolkit ensures you are giving your body the antioxidants and nutrients it needs to fight fatigue and bounce back faster.
The next time you're planning a trip, use this guide as your checklist.
Jet lag is a common phenomenon experienced by long-haul travelers who cross multiple time zones during long flights. It occurs when your internal body clock, also known as circadian rhythm, becomes disrupted. This causes symptoms like headaches, insomnia, fatigue, less mental clarity, and stomach issues.
But jet lag can also be contributed by other numerous other factors including lower oxygen levels in airplanes, dry airplane air leading to dehydration, reduced exposure to natural sunlight, and being sedentary with lack of movement.
Causes of jet lag on long flights:
The combination of these effects take a toll on the body. The good news is that there's long flight travel essentials that can help!
(source: NHS)
The most effective items for reducing jet lag help manage your body's recovery and sleep cycles. Essentials include sleep aids/pills, sleeping masks, reusable/portable water bottles, and travel-nutrient supporting supplements (Glutathione, B vitamins, and antioxidants like those found in Zaca). Strategic use of light (blocking it or seeking it) and caffeine is also helpful.
Yes. While not needed by everyone, compression socks are highly recommended by medical professionals for flights over 4 hours to improve blood circulation. Dr. Eri Fukaya from Stanford University emphasizes that these socks can prevent swelling and simulate calf muscles, and prefers to wear them regularly. (source: Heart.org)
Yes. Heavy, carb-loaded meals can make you feel sluggish and disrupt digestion, which can slow down your body clock's adjustment. Opt for light meals rich in protein and vegetables, or even fasting, as we mentioned, can be very effective. Timing your eating to match meal times at your destination can also help reset your internal clock, and try to minimize or eliminate sugar. (source: GoodRx)
Flying with kids requires some extra planning. Here are our must-haves:
For long flights, choose comfortable clothing. Essentially a slightly better version of nighttime/pajama clothing, with layers, will keep you comfortable and warm on a long flight.
(sources: Travelandleisure, Gretastravels)
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