Healthy Workplace

How experienced business travellers survive a long-haul flight

01 July 2025 9 minute read

Two friends laughing as they leave an airport.

Travelling overseas for work can be exciting. It’s a great opportunity to see how partners run their business, connect with people face-to-face you’ve only even met on Zoom and (hopefully) see a little more of a new country than the inside of a hotel or boardroom.

The only problem? You have to get there first.

No matter how glamorous your work destination may be, the long-haul flight can be a challenge, both physically and mentally.

Follow these simple rules when travelling long-haul and arrive ready to get down to business.

Pack your bag and prep your body

The day before (and day of) your long flight, do some practical preparation. Charge your devices (headphones, kindle, laptop, phone) so you have enough mental distractions to help cope with the boredom.

Stock up on healthy snacks if plane food isn’t your thing, find your neck pillow and don’t forget a large refillable water bottle for the flight.

Healthwise you can do some prep too.

When you don't get enough sleep, your immune system, opens in a new tab can take a serious hit, leaving you vulnerable to all sorts of pesky germs and illnesses. Try and get a couple of good quality night’s sleep in the days before you leave to land at your final destination feeling fit and ready to work.

And, perhaps most importantly, get outside as much as possible in the days leading up to your trip. Getting some exercise before your flight, preferably outdoors in the fresh air, is beneficial as it can help boost vitamin D levels, opens in a new tab, which can improve sleep quality, opens in a new tab while you’re away.

Choose a window seat 

If possible, opt for a window seat. Studies show that those who sit by the window will come into contact with less people during the course of the flight and therefore be in contact with fewer germs, opens in a new tab.

Just make sure to get up and stretch when you can to avoid other health issues, such as deep-vein thrombosis (read more on this later!).  

Avoid germs

To reduce the spread of germs and bacteria, wipe down surfaces like armrests, seat belts and buckles, touchscreen entertainment systems and your tray table.

Wash your hands before and after using the bathroom and eating. Studies, opens in a new tab show that up to 20% of people don’t wash their hands after using the toilet so use a tissue when opening or closing the toilet door.

Avoid touching your face, mouth and nose to help prevent germs getting in and if people around you are coughing and spluttering, wear a mask

Get comfy

Save the power dressing for the boardroom and dress for comfort on the plane. Wear loose-fitting clothing made with natural fabrics that breathe.

Layers are a great idea as temperatures can fluctuate over the course of the flight.

If you know you have a meeting straight after you arrive, take your work clothes onboard in a suit carrier and change just before you land to look office-ready.

An extra change of clothes, including socks and undies, is worth adding to your carry-on if you have space in the event your baggage doesn’t make it. And, remember to wear comfy shoes you can slip on and off easily throughout the flight.

Avoid ear pain

The sudden elevation of air pressure on take-off can cause ear pain, opens in a new tab.

If your ears hurt when you are flying, chewing gum, swallowing frequently, using earplugs or yawning can help.

Speak to your pharmacist before you fly as they may be able to recommend some over-the-counter medications that can also help relieve or prevent ear pain while flying.

Take care of your digestion

The last thing you need at the start of work trip is stomach issues, but digestive problems such as bloating, gas and an upset stomach are common on longer flights, opens in a new tab.

Avoid eating a big meal right before you fly, as well as sugary and processed foods during the flight. This can be tricky so consider packing your own healthy snacks to take on board.

Move around the cabin when it’s safe to do so and drink enough water to stay properly hydrated.

Lastly, eat when you’re hungry and not to cope with boredom. Overeating, opens in a new tab can lead to discomfort and indigestion during a long flight.   

Water, water, water

Dehydration can cause a headache, sore throat and exacerbate the symptoms of jetlag, opens in a new tab, making it harder to hit the ground running when it’s time to work.

Always travel with a refillable water bottle that the flight attendants can top up for you throughout the flight and drink often.

Skip caffeinated and alcoholic beverages, which can speed up the process of dehydration, opens in a new tab, as well as fizzy drinks, as these can increase bloating by expanding gases in the stomach. 

Move safely when you can

Sitting immobile on a plane for long periods can cause stiffness and cramping and can increase the risks of developing deep vein thrombosis (DVT)., opens in a new tab

Whenever the fasten seatbelt sign is off, take the time to bend, stretch and move as much as you can.

Wearing compression socks is also recommended on longer flights, opens in a new tab to further minimise the risk of developing DVT. 

Get some rest

On your flight, short naps timed with nighttime at your next time zone may be useful in reducing fatigue and preventing jet lag.

Increase your chances of a mid-air snooze by turning off electronic devices one hour before sleep time to avoid sleep-disrupting blue light.

Eye masks, noise-cancelling headphones and a comfortable travel pillow can also improve your chances of catching some ZZZs.

Please note: The information throughout this article serves as broad information and should not replace any advice you have been given by your medical practitioner. 