What to drink on a flight to prevent dehydration and what to avoid.

The in-flight hospitality service commences with the beverage cart moving down the center aisle of the airplane.

During your flight, you will have to decide what to order when the flight attendant asks for your drink preference.

When faced with options, even at high altitudes, there are good and poor choices to make.

Two nutrition experts were consulted by Planet Chronicle Digital for their insights on staying hydrated while flying. In-depth analysis of the key concerns is provided.

Why is hydration important during a flight?

On an airplane, the need for fluids becomes more crucial due to the effects of altitude.

Lisa Valente, MS, RD, a nutrition expert with Healthline in Burlington, Vermont, stated that some flights are lengthy and the air on planes is dry, according to Planet Chronicle Digital.

"At higher altitudes, we may lose more fluids, increasing our likelihood of dehydration."

What beverages are recommended on a flight?

To be ready for your options, take a moment to read the card in your seat-back pocket.

Here are some better beverages to consider.

On a plane, many passengers choose to bring their own water bottle as their go-to option, while others are aware that water is the standard choice for air travelers.

Valente stated that plain water is a great option on a plane because it's hydrating.

With or without ice, water is always a great choice.

Valente advises bringing an empty water bottle through security and filling it up before boarding the plane to be well-prepared for thirst.

"I can't live without my water bottle," she said. "Whenever you reach your destination, you'll have water with you."

"Orange juice will give you some vitamin C, which is important for immune health."

On a plane, some passengers opt for juices, and airlines provide various options.

Valente stated that orange juice provides vitamin C, which is crucial for immune health.

Other juices have a loyal following while in-flight.

Valente stated that tomato juice is often favored as an airplane drink and can be a convenient way to consume vegetables while flying.

Airlines are now offering more no-sugar options for those who want bubbly, she said.

Instead of a sugary drink, opt for a flavored seltzer or club soda for a refreshing, calorie-free sparkling beverage.

What beverages should you skip while in flight?

Your personal circumstances determine which beverages do not align with your flight plan.

Here’s what to consider.

Valente advised passengers to avoid coffee if they want to try to sleep during the flight.

Consuming caffeine before intending to sleep can disrupt your sleep pattern, as stated by her.

Experts advise against having soda on board, but it's acceptable occasionally.

Valente stated that while it's acceptable to indulge occasionally, it's high in added sugar, so he typically advises against consuming it.

"The guidelines recommend no more than one serving of alcohol a day for women and up to two for men."

One serving of alcohol should suffice.

Dr. Leigh A. Frame, PhD, MHS, director of integrative medicine at George Washington University in Washington, D.C., stated that alcohol can cause dehydration and should be consumed in moderation.

"Women should adhere to the guidelines and consume no more than one serving of alcohol per day, while men can have up to two servings."

Both experts agree that having one glass of red or white wine before watching a movie or listening to a podcast is a good idea.

Experts advise to drink water after consuming wine to maintain hydration.

Valente with Healthline advised that if you truly desire a glass of wine, you can order it, but make sure to consume it earlier in your flight and opt for hydrating alternatives as well.

Remember that the decreased pressure in the cabin may cause you to feel the effects of alcohol more quickly, as George Washington University's Frame advised.

To avoid the increased potency of alcoholic drinks on a plane, it's best to avoid ordering a double.

There is also some guidance on how to order other liquor on the plane.

Frame suggested selecting a drink that combines something hydrating with something alcoholic, such as a gin and tonic, or opting for a lower alcohol option like a mimosa or poinsettia cocktail.

Red or white wine is up to preference, she said.

Red wine may be a better choice for those looking for higher polyphenol content, but white wine can be easier on the stomach, according to Frame's advice to Planet Chronicle Digital.

"Choose what you will enjoy most and savor it."

Don't use alcohol to "relax on the flight."

"Alcohol is not a way to manage stress," she said.

"Numerous simple and effortless mind-body exercises, such as deep breathing and concentrating on your breath, can effectively address this issue."