Stay Healthy at 35,000 Feet
Evidence‑Based Hacks to Prevent Colds & Flu While You Fly

Air travel puts you in close quarters with hundreds of people, making airplanes potential hotspots for catching respiratory infections. In fact, one widely cited study found you may be up to 100 times more likely to catch a cold on a plane than in your normal daily life (webmd.com). The in-flight period is particularly high-risk: you’re breathing the same cabin air (albeit heavily filtered) and sharing space with potentially sick travelers for hours. Below, we’ll overview why flying increases infection risk and provide actionable, evidence-based tips to help you stay healthy – from a month before your trip until you reach your destination.

Quick Reference – Airplane Virus‑Prevention Checklist

*Effectiveness ratings combine strength of scientific evidence and practicality for most travelers.

Why Flying Increases Your Risk of Illness

Enclosed Space & Close Contact: Modern jetliners carry people from all over the world in a confined space. If one passenger is ill, those seated nearby are at risk. Research shows infectious droplets usually only travel to people within about 2 seats to the side and one row in front or behind an infected flyer (news.emory.edu). Outside that zone, transmission is much less likely. However, if you’re sitting next to someone sick, your chance of infection can be significant – up to ~80% in one analysis for certain viruses (flightfud.com, minnpost.com). Passengers in window seats tend to have far fewer close encounters (only ~12 contacts on average during a flight) compared to those in aisle seats (~64 contacts) (travelandleisure.com). More contacts mean more opportunities for germs to spread.

Recycled Air Misconceptions: It’s a common belief that “recycled airplane air” makes you sick. In reality, airplane ventilation systems are very efficient. Cabin air is refreshed 20–30 times per hour (about 10× more often than in office buildings). Air is continuously drawn through HEPA filters that capture ~99.97% of airborne particles, including viruses. This means the air itself is not a major source of infection. The bigger issue is person-to-person spread before the air gets filtered. If the coughing person next to you hasn’t yet had their germs whisked away by ventilation, you’re breathing that in. Airflow in most cabins moves top-to-bottom (from overhead vents to floor), which helps limit broader mixing. But it also means nearby respiratory droplets can reach you before filtration. Essentially, sitting near a sick person for hours is the primary risk, not the circulated air (travelandleisure.com).

Low Cabin Humidity: Airplane cabins have very low humidity – often around 12% relative humidity, drier than some deserts (flightfud.com). Such dry air dries out your mucous membranes (the protective lining in your nose and throat) (geisinger.org). When your airway linings dry up, they can’t trap and flush out viruses as effectively. Dr. Mark Gendreau, an aviation medicine specialist, explains that dry mucous membranes become less protective against infection (npr.org). This partly explains why people often get congested or pick up a “travel cold” after long flights. The dry cabin air also contributes to dehydration and fatigue, which can suppress your immune system’s defenses.

Travel Fatigue and Stress: The process of traveling – from early wake-ups to jet lag and stress – can weaken your immunity. Studies have shown that sleep-deprived individuals are over four times more likely to catch a cold when exposed to a virus (ucsf.edu). Unfortunately, the excitement and logistics of travel often lead to short sleep before a trip. Additionally, stress hormones (from rushing to catch flights or travel anxieties) may reduce your immune response (travelandleisure.com). All these factors make you more susceptible to any germs you encounter en route.

In summary, the in-flight period is a perfect storm for infection risk: you’re in an enclosed space with close contact exposure, breathing dry air that impairs your defenses, and you might be run-down from travel stress. Now, let’s look at how you can counter these risks with smart strategies.

Before Your Trip: Building Defenses (1–4 Weeks Out)

Staying healthy on a plane starts before you ever board. Use the weeks leading up to your flight to bolster your immune system and plan for a germ-free journey:

• Get Vaccinated: Ensure you’re up to date on relevant vaccines well before travel. The annual flu shot is a top preventive measure – get it at least two weeks prior to flying so your immunity has time to build (news.emory.edu). (Flu season peaks in fall/winter, but the vaccine is worthwhile year-round if you’ll be in crowded airports or airplanes.) Likewise, stay current on COVID-19 boosters and any other recommended vaccines. These vaccines significantly reduce your chances of contracting or spreading serious respiratory viruses during travel.
• Prioritize Sleep in the Week Before Travel: Don’t let trip prep cut into your sleep. Adequate sleep fortifies your immune system. In an experiment, people who slept under 6 hours per night were 4.2 times more likely to catch a cold than those who slept over 7 hours (ucsf.edu). Your body performs critical immune “maintenance” during deep sleep (travelandleisure.com). Aim for a consistent 7–8 hours nightly in the week leading up to your flight. This will ensure your immune cells are in fighting shape in case you encounter a virus on the plane.
• Maintain Good Nutrition and Hydration: A well-balanced diet rich in fruits, vegetables, and protein provides the vitamins and minerals your immune system needs. While no specific “superfood” can prevent a cold, deficiencies (like low vitamin D) can increase susceptibility to infections (news-medical.net). In the weeks before travel, focus on eating nutrient-dense foods and consider a daily multivitamin if your diet is lacking. Hydration is also key. Drink plenty of water (the oft-recommended ~2 liters per day) in the days before your trip. “Staying well hydrated…helps your immune system perform optimally,” says preventive medicine specialist Dr. Kristin McKitish (travelandleisure.com). Well-hydrated mucosal membranes in your nose and lungs will trap germs more effectively. Start the flight fully hydrated (your urine should be light-colored).
• Consider Immune-Boosting Supplements: Some travelers use supplements in the weeks or days before travel to “boost” immunity. The scientific evidence for most supplements is mixed, but a few have some supportive data. Vitamin C taken regularly doesn’t dramatically prevent colds for most people, “not in the general population” (wwwnc.cdc.gov), but it might shorten a cold if you do catch one. Vitamin D is crucial for immune function; if you’re deficient (common in winter), a supplement could reduce respiratory infection risk (news-medical.net). Zinc and probiotic supplements may also help – zinc can shorten cold duration, and probiotics might “reduce susceptibility to colds” (though evidence is low-quality) (www.cdc.gov). Dr. McKitish advises her patients to start taking vitamin C, vitamin D, zinc, and probiotics about 3–5 days before travel and continue through the trip (travelandleisure.com). These supplements are generally safe in moderation and might offer a small extra layer of protection. Note: Supplements are optional – they are not magic bullets. They are beneficial to people who are deprived of the nutrient, and supplements may not have any benefits to people who do not have a deficiency. Supplements also work best in conjunction with the core healthy habits above (sleep, diet, etc.). Always follow dosage instructions and consult your doctor if you have any conditions.
• Light Exercise and Stress Reduction: Regular moderate exercise (like brisk walking) in the month before your trip can strengthen your immune response and improve your sleep quality. Manage travel-related stress by planning and packing early (travelandleisure.com), so you’re not scrambling at the last minute. High stress can weaken immunity, so use relaxation techniques (meditation, deep breathing, etc.) to keep cortisol levels in check. Think of it as “training” your body for the trip: healthy habits now will pay off when you’re surrounded by germs later.

At the Airport: Stay Vigilant with Hygiene

Once you’re at the airport, you’ll encounter thousands of touchpoints and travelers. Airports are full of “high-touch surfaces” that countless people pass through daily – prime territory for viruses. A 2018 study found that the plastic security bins at airport checkpoints are hotbeds for germs, with half of tested bins carrying viruses that cause colds or flu (washingtonpost.com). (Yes, those gray trays you put your shoes and laptop in are germier than the toilets!)

Follow these practices at the airport to reduce your exposure:

• Use Hand Sanitizer after Security: Going through security, you’ll handle bins, IDs, and possibly get patted down – all potential germ transfers. As soon as you’re through the checkpoint, wash your hands or use an alcohol-based hand sanitizer. Researchers swabbed surfaces at a major airport and found respiratory viruses on 10% of surfaces, including bins, payment kiosks, and escalator rails (cbsnews.com, washingtonpost.com. Clean your hands thoroughly to avoid carrying those germs forward. Keep a travel-size sanitizer (≥60% alcohol) in your carry-on for quick access (security now allows up to 12 oz/350 mL of hand sanitizer in the US). A good routine is sanitizer right after security, and again after touching any public surfaces or documents.
• Minimize Touching Common Surfaces: Be conscious of what you touch. Door handles, armrests at gates, touch-screen ticket kiosks, and restroom faucets are touched by thousands. Where possible, use a tissue or your elbow to touch surfaces (for example, push bathroom doors open with your forearm or use a paper towel to grab the door handle on your way out). If you must touch high-traffic objects, avoid touching your face until you can sanitize your hands. Something as simple as grabbing the handrail on the jetway and then rubbing your eye can transmit a virus – cold viruses can live on surfaces for hours. Breaking the hand-to-face path is critical. As Cleveland Clinic’s Dr. Brenda Powell warns: “On the airplane, we are constantly touching stuff that hundreds of other people are touching, and a cold virus can live on an inanimate object for quite a while.” The sequence of touch surface → touch face is how infections often start, so try to interrupt it (webmd.com).
• Carry Sanitizing Wipes: Pack a few disinfectant wipes in a zip-lock bag in your personal item. Use a wipe to clean your hands if soap/sanitizer isn’t immediately available or to swipe over any particularly suspect surface (e.g., an armrest in the waiting area). Some airports now offer sanitizer stations – take advantage of those. You can also use a wipe or tissue when using public touchscreen kiosks or ATM keypads, then discard it.
• Wear a Mask in Crowded Areas: If you are traveling during a high-risk time (peak flu season or there’s a respiratory outbreak), consider wearing a face mask in crowded terminals and on the jet bridge. Many travelers got used to masking during the COVID-19 pandemic, and it remains a proven way to reduce inhaling airborne viruses. You’ll still need to remove it briefly for identity checks, but a well-fitted mask (KN95, N95, or even a surgical mask) can provide a barrier in the packed lines at security and boarding. This is especially wise if you yourself are at higher risk or just want extra caution. It might also deter you from unconsciously touching your nose and mouth.
• Keep Your Distance (When Feasible): Airports can be jam-packed, but if you spot an uncrowded corner while waiting to board, gravitate there. The less time you spend in the middle of a densely packed crowd, the lower your chance of close contact with someone contagious. If you have lounge access, a lounge might be less crowded than the public gate. When boarding, you can wait until your row is called rather than lining up shoulder-to-shoulder in the jetway. Small choices like these can subtly reduce your cumulative exposure.

By staying mindful at the airport – clean hands, minimal face-touching, and maybe a mask – you’ll already have an advantage before you even set foot on the plane.

During the Flight: Smart Strategies to Stay Healthy

Once on board, you’ll want to create a personal “bubble” of protection as much as possible. Fortunately, there are several proactive measures you can take during the flight to minimize germ exposure. The key areas to focus on are: seating position, airflow, hand and surface hygiene, face protection, and hydration. Here are science-backed tips and tricks for each:

1. Choose Your Seat Wisely (Window vs. Aisle, Front vs. Back)

Your seat location can significantly affect your exposure risk. If you have the option when booking or checking in, opt for a window seat. Studies show that window seat passengers have far fewer close interactions with others, thereby lowering infection risk (travelandleisure.com). One observational study of 1,500 passengers found window seaters only got up ~40% as often as aisle seaters and had a fraction of the physical contacts with other people (emoryhealthdigest.emory.edu, travelandleisure.com). By sitting by the window, you put a physical barrier (the wall) on one side of you and distance from the aisle on the other. You won’t have people walking past you every few minutes, and you won’t need to move as much (aside from letting your row-mates out occasionally). As infectious disease researchers from Emory University concluded, a window seat and staying put is your “best bet for not getting sick from fellow passengers" (emoryhealthdigest.emory.edu).

What about the aisle seat? Aisle seats do have the advantage of easier bathroom access and a bit more leg stretch room. But every person walking by is breathing near you and potentially touching your seat as they steady themselves. Those in aisle seats came into contact with ~5 times more passengers than window seaters in one analysis (travelandleisure.com). Unless you have specific needs that require an aisle, the window is generally safer from a germ perspective.

There’s also an interesting consideration of front vs. back of the plane. You might assume the front (like first class or early rows) would be healthiest because they deplane first (less crowding at end) and maybe cleaned more thoroughly. However, airflow patterns suggest a benefit to sitting further back: Airplane ventilation systems typically push air from ceiling to floor in a compartmentalized way. Essentially, if you’re at the very back, you won’t have anyone’s exhaled germs drifting toward you from behind, because cabin air generally flows forward and down. This isn’t a huge factor, but if you don’t mind the back, it might lower risk slightly. The trade-off: you’ll be last to deplane (potentially spending extra time in a crowded aisle). If infection avoidance is paramount, a window seat near the back could be ideal. But a window anywhere is the priority.

In summary, for seating: Grab a window seat and stay put. If available, a window in an emptier row or toward the rear may add extra buffer. Once seated, resist the urge to roam around the cabin unnecessarily. Of course, do get up to stretch on long flights (to prevent clots and stiffness), but limit socializing in aisles or galleys. The less you move about, the fewer surfaces and people you contact.

2. Mask Up (Even If You Feel Fine)

Wearing a face mask during your flight is one of the most effective ways to avoid inhaling viruses. We’ve all learned a lot about masks in recent years: they can block respiratory droplets and some aerosols, protecting both the wearer and those around them. Even when there isn’t a pandemic, wearing a mask on a plane can dramatically cut your risk of catching a respiratory virus. “Masks…should be worn by people who are infectious to catch droplets,” epidemiologist Vicki Hertzberg notes (npr.org), but she and other experts also agree that a high-quality mask protects the wearer too – especially in a crowded, enclosed environment like an airplane.

Scientific evidence backs this up. A 2024 systematic review of COVID-19 cases on flights found that on long-haul flights with enforced masking, virtually no onboard transmissions occurred, even when meals were served (masks off briefly). By contrast, on flights without mask rules, every extra hour in the air increased the transmission risk by ~1.5-fold (news-medical.net). That highlights just how protective masking can be on flights, breaking the chain of airborne spread. In another analysis, researchers noted that longer flights without masks led to significantly more in-flight infections – whereas masking essentially nullified that increased risk

From a practical standpoint, put on your mask as soon as you’re in your seat and settled. A well-fitted mask (N95/KN95 or KF94 respirator types are best, or a snug surgical mask) will filter out the respiratory droplets someone next to or behind you might breathe or cough out. It also provides you psychological comfort that you have a barrier in place. If you take it off to eat or drink, try to do so quickly and when the fewest people around you are maskless. For instance, if the people next to you finish their meal later, maybe wait a bit to start yours so you’re not unmasked at the same time.

What do doctors say? Dr. Richard Hale, a family medicine physician, advises, “Wearing a mask is useful even if you aren’t sick because it can keep the germs out.” (geisinger.org). In the past, you might have gotten odd looks for masking; now it’s relatively common, and most people won’t bat an eye. Even a simple disposable mask can reduce the amount of virus you might inhale by a significant factor. Remember, the goal is to reduce the dose of virus you might encounter – even if you were unlucky enough to be near a sick person, a mask might mean the difference between not getting infected at all or at least having a milder exposure.

If you’re feeling under the weather yourself (even with “just” a cold), absolutely wear a mask to protect others – it’s just good travel etiquette. In fact, if you’re ill, also turn on the overhead air vent (more on vents below) to help dilute your exhalations (news.emory.edu). And always cover your coughs and sneezes, ideally into your mask or a tissue/elbow (npr.org).

3. Keep Your Hands Clean (Handwashing & Sanitizer)

Your hands are the freeway between germs and your body. On a plane, you’ll inevitably touch surfaces – tray tables, seatbelt buckles, entertainment screens, lavatory handles – that may not be 100% sanitary. If a virus is on those surfaces, your hands can pick it up. The moment of truth is when your hand then goes to your face (to rub your nose, wipe your eye, eat some pretzels, etc.), delivering the germ to a place it can infect you. Therefore, hand hygiene is your best friend during air travel.

Wash your hands frequently, especially before eating or drinking anything on the plane. Use soap and water in the lavatory and lather for a good 20 seconds (hum “Happy Birthday” twice). Wash after using the bathroom, of course, but also consider washing after you’ve settled into your seat (having touched overhead bins, seatbacks, etc. while boarding). One caveat: Airplane bathrooms themselves harbor germs, and you might touch the faucet or door on your way out. Thus, many experts recommend a two-step approach: wash in the lavatory, then use hand sanitizer when you return to your seat. Dr. Lin Chen of the International Society of Travel Medicine notes that even after a thorough handwash, “one may be touching doors, doorknobs, seats along the way [back to your seat].” She advises that it’s “still a good idea to use hand sanitizer at your seat before eating...” (npr.org).

Keep a small bottle of alcohol-based hand gel in your seat pocket. If you can’t get up to wash, use sanitizer especially after touching any high-contact surface or before you touch your face. For example, after using the touchscreen or adjusting your vent, sanitize those hands. Make it a habit: before you snack or drink on the plane, clean your hands. The goal is to prevent any viruses you picked up from reaching your mucous membranes.

Many travelers also like to sanitize hands after deplaning, since you’ll touch the overhead bin latch, grab your luggage, etc. It’s a good idea to clean up once you’re off the plane, too (either at the airport restroom or with your trusty sanitizer).

In summary, vigilant hand hygiene cuts down your infection risk dramatically. One study in a controlled environment showed handwashing can reduce the spread of respiratory illness by 20–50% in a community. On a plane, where you can’t completely avoid germy surfaces, your hand sanitizer is almost as essential as your boarding pass. As the Emory infectious-disease team bluntly puts it: “Fliers can eliminate [the] risk of indirect transmission through hand hygiene and keeping their hands away from their nose and eyes.” (emoryhealthdigest.emory.edu).

4. Disinfect Your Space (Tray Tables, Armrests & More)

Airlines have improved their cleaning protocols, but you should assume that your immediate seat area still has some germs left from the previous occupants. The tray table, in particular, is notorious: in tests, tray tables often carried cold viruses or even bacteria from prior flights, since they’re not always wiped thoroughly between short turnarounds. A flu virus can survive on a hard surface like a tray or armrest for up to 24–48 hours under certain conditions. While not every germ on a surface will make you sick, it’s wise to sanitize your personal space as a first line of defense.

When you first sit down, take out a disinfectant wipe (antibacterial wipes or alcohol wipes work well – many travel packs are available now). Wipe down the tray table, armrests, seatbelt buckle, and the seat-back screen/buttons. Don’t forget the seat-back pocket handle or latch – though you might want to avoid using that pocket altogether, as it’s rarely sanitized and people stuff all sorts of tissues and trash in there. Give the window shade handle a quick wipe if you plan to touch it, and the overhead light/vent knob too.

This quick wipe-down takes just a minute or two. According to Dr. Richard Hale, “The flu virus can live on hard surfaces like your tray table, armrests and the handle of the bathroom.” (geisinger.org). So cleaning those surfaces before you settle in can remove pathogens and give you peace of mind. In fact, researchers have found that disinfecting surfaces can reduce virus presence significantly – one study at airplane seat areas showed a big drop in microbes after a proper cleaning wipe.

After wiping, let the surfaces air-dry (it usually only takes a minute). Dispose of your wipe (a flight attendant can take it or tuck it in a barf bag to throw away later). Now you’ve created a relatively safe zone for yourself. Throughout the flight, try to avoid touching surfaces you don’t need to. For example, use a paper towel to open the lavatory door or flush, if available. And as always, keep hands away from your face in between cleanings.

If you don’t have wipes, you can improvise: put some hand sanitizer gel on a tissue and use that to swab your armrests and tray (npr.org). It’s better than nothing and will kill many germs on contact.

One more thing: avoid using airline-provided pillows or blankets unless they’re sealed or known to be fresh. Fabrics can harbor viruses too, and unless you’re sure they were laundered after the last flight, it’s a slight risk. Consider bringing your own travel blanket or neck pillow if you want to be extra cautious.

Use the Overhead Vent (Airflow is Your Friend)

That little adjustable air nozzle above your seat – often called the gasper – isn’t just for personal comfort. It can also be leveraged to reduce your risk of infection. Keep your air vent open at a low or medium flow during the flight. This helps create a constant downward airflow around you, which can push away respiratory droplets that might be floating in your vicinity.

Experts explain that airplane cabin air is supplied from overhead and sucked out through vents near the floor (travelandleisure.com). When you open your vent, you’re essentially accelerating that top-to-bottom air movement around your seat. If someone coughs a few rows away, the idea is that the airflow from your vent can help deflect or dilute any particles before they reach you. It’s not a foolproof shield, but it improves ventilation in your immediate space.

Importantly, using the vent does not significantly increase your exposure to “germs in the air” – quite the opposite. As mentioned, cabin air is constantly refreshed and HEPA-filtered. The International Air Transport Association notes cabin air is exchanged every 2–3 minutes on average. So you’re getting clean, filtered air coming out of that vent. You want that flow. Leaving it off might create a stagnant pocket of air around you where a virus could linger longer. In fact, Travel+Leisure reports, “Leaving vents open and allowing air to flow can help prevent the spread of bacteria and viruses” (travelandleisure.com).

One caveat: don’t freeze or dehydrate yourself. Aim the vent so it’s flowing in front of your face/chest (not directly into your eyes) and set a comfortable intensity. Even a gentle stream is beneficial. During COVID times, some infectious disease scientists recommended the vent as a “personal air curtain” to sweep away viral particles. It’s a simple step: twist that vent open. (If you’re feeling sick, definitely keep it on to help send your germs downward and filtered – a courtesy to others) (news.emory.edu).

In summary, think twice before turning off your air vent. Unless the airflow is bothersome, it’s wise to keep it on. As aviation experts put it, this alone isn’t a guarantee of safety, “but it helps keep the air moving from top to bottom quickly” (travelandleisure.com), which reduces the time you’re exposed to any pathogens around.

6. Stay Hydrated and Keep Your Nasal Passages Moist

Given the extremely low humidity on planes, it’s crucial to actively combat dehydration and dryness during your flight. This has two benefits: it keeps your physical defenses (like mucus membranes) in top shape, and it helps you feel better overall (avoiding that parched, jet-lagged feeling).

Drink water regularly throughout the flight. Ideally, bring your own large water bottle and refill it after security, so you’re not dependent on tiny in-flight cups. A good rule is to take a few sips at least every 15–30 minutes. Avoid excess alcohol and caffeine while in the air – they both contribute to dehydration. (It’s fine to enjoy a cup of coffee or a wine, but follow it with extra water.) As Dr. McKitish advises, “Flying is particularly dehydrating, so remember to drink water throughout your flight” (travelandleisure.com). Proper hydration ensures that the mucus in your nose and throat – your first line immune barrier – stays fluid and can trap invaders effectively. It also prevents your throat from getting dry (dry throats can be more susceptible to irritation and infection).

Another pro-tip: use a saline nasal spray periodically during the flight. A simple saline (saltwater) nasal spray keeps the inside of your nostrils moist. This is important because your nasal mucus membranes filter out germs; if they dry up, viruses have easier access. Spritzing each nostril every few hours can counter the desert-like cabin air. Dr. Hale notes, “Plane air is very dry, which dries out the mucous membranes in your nose. When that happens, your body has a harder time resisting infection.”. Using a saline spray helps prevent that dryness and can literally help you avoid getting sick (geisinger.org). It’s an easy, drug-free intervention. Some travelers also apply a dab of petroleum jelly (Vaseline) just inside the nostrils for the same moisture-preserving effect (this can trap some particles, though evidence is anecdotal).

For longer flights, also consider hydrating your throat by sucking on sugar-free lozenges or chewing gum. This stimulates saliva, which has its own antimicrobial enzymes and keeps your throat from drying.

Keeping your body hydrated has systemic benefits too: your immune cells function better when you’re well-watered, and you’re less likely to feel run-down. One more hydration tip: skip the hot tea or coffee on the plane unless you really need it. Not only are they diuretics (mildly dehydrating), but the plane’s water tanks might harbor bacteria if not properly maintained. Cold bottled water or canned beverages are generally a safer choice.

7. Avoid Touching Your Face and Practice Good Etiquette

We’ve touched on this, but it’s worth emphasizing on its own: avoid touching your face during the flight unless you’ve just cleaned your hands. This is surprisingly hard – people touch their faces dozens of times an hour unconsciously (scratch, adjust glasses, etc.). Do your best to be mindful. If you absolutely need to rub your eye or eat with your hands, clean them first. This one habit can drastically cut your odds of self-inoculating a virus.

It might help to keep a pack of tissues handy. If you need to itch your nose or wipe your mouth, use a tissue instead of your fingers, then throw it away. If you suspect you’ve touched something dirty, a quick use of sanitizer before any face contact is the way to go.

Practice respiratory etiquette as well. If you need to cough or sneeze (even if just from dry air), cover it properly – ideally into a tissue or the crook of your elbow, not into your hands or the open air (npr.org). This protects those around you and sets a good example. In the close quarters of economy class, it’s just polite and can prevent spread of whatever you might be harboring. If everyone does this, everyone is safer.

Finally, if the flight isn’t full, you can politely ask to move seats to create more distance. For example, if you’re seated next to someone actively coughing and there’s an open spot a few rows away, consider requesting to switch. Flight attendants are generally understanding about reseating for illness concerns when space allows. Remember, being about 3–6 feet away from a sick person greatly reduces transmission risk (npr.org). Even a move across the aisle can help.

After the Flight: Continue the Care

The question focuses on in-flight, but it’s worth noting a couple of post-flight tips to stay healthy:

• Wash up after landing. Once you’re off the plane, wash your hands thoroughly. You’ve just handled luggage and passed through crowds. A good soap-and-water wash at the airport (or as soon as you get to your hotel) will rinse off any travel grime and germs you picked up.
• Rest and recuperate. If you’re changing time zones, try to adjust and get proper sleep. Your body might be stressed from travel – continuing to hydrate and eating some nutritious food soon after landing can replenish you and help fend off any bug you were exposed to in transit. Many people feel a bit under the weather after a long flight simply due to dehydration and fatigue, not necessarily infection. So listen to your body.
• Monitor for symptoms. Despite all precautions, if you do start feeling sick in the days after flying (sore throat, sniffles, etc.), take it seriously. Start the zinc lozenges early (some evidence suggests taking zinc within 24 hours of symptom onset might shorten a cold) (www.cdc.gov) and rest up. You’d also want to avoid exposing others if you can. Often, what we call “a cold caught on the plane” manifests a few days after the flight (the incubation period). By being proactive with self-care at first signs, you might lessen its impact.

Conclusion

Air travel doesn’t have to mean coming home with a cold. By understanding where the risks lie – primarily close contact and contaminated surfaces in an in-flight environment – you can take targeted steps to protect yourself. During your flight, the power is in your hands (literally, clean them!) and in simple habits: choose a seat that limits exposure, wear a quality mask, keep your hands and space clean, maintain airflow, and stay hydrated inside and out. These measures, supported by scientific research and expert advice, significantly tilt the odds in your favor. Many frequent flyers follow these tips religiously and notice they no longer “always get sick after flying.”

Travel is stressful enough without a sore throat or fever on day two of your vacation. With a bit of planning and the strategies outlined above, you can fly with far more confidence about your health. So next time you prepare to take to the skies, pack your hand sanitizer and saline spray, select that window seat, and maybe toss a mask in your carry-on. Here’s to blue skies and germ-free travels – may the odds of immunity be ever in your favor!