The biggest food and drink mistakes travelers make on flights, experts warn

Flying can take a toll on the body in many ways, but experts say there are simple nutrition rules travelers should follow to reduce common problems like bloating, dehydration, dry skin and fatigue.Air travel exposes travelers to changes in cabin humidity, pressure and oxygen levels that can affect overall comfort, with the dry cabin air being the biggest contributor to dehydration.In addition to thirst, dehydration can cause headaches, low energy, muscle cramps and dizziness.

In more severe cases, it can also lead to confusion and fainting.CLICK HERE FOR MORE LIFESTYLE NEWSTravelers are prone to making several mistakes that contribute to dehydration, experts say. Many people avoid consuming liquids when they travel to cut down on bathroom breaks.

Some are also likely to opt for foods that are salty, greasy and heavy. It's also common to load up on caffeine and alcohol, which can contribute to bloating, constipation, dehydration and electrolyte imbalance.Health experts advise hydrating before, during and after a flight.

Bring your own water bottle that you can sip slowly and refill, so you don’t have to rely on onboard beverages."By the time you feel thirsty, your body is already dehydrated," Lindsay Baker, a director at the Gatorade Sports Science Institute, told Eating Well. "It is better to plan ahead and make sure you are well-hydrated before you start your trip.

This helps avoid the need to drink large volumes of fluid to ‘catch up’ on hydration later."CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTERDrinking water alone may not be enough, according to Baker."Your body needs electrolytes to hold onto the water you’re drinking," she said.

Electrolytes are naturally found in foods like bananas, spinach and avocados and are also available in drink mixes and tablets.Carbonated drinks, such as soda, sparkling water and beer, also make bloating worse by adding gas to the stomach. Alcohol, and excessive caffeine intake, may contribute to dehydration and are best avoided