Stage of Sleep
Coffee is the go-to beverage to wake you up, but drinking it on a plane can be detrimental to your health. The gentle vibrations of the plane, coupled with low oxygen levels, reduces our ability to sleep properly and can keep us awake for hours. Blocking our natural biological cycles with a caffeine-filled drink will further impede our ability to rest. As a result, our bodies may be exhausted on arrival at our destination, giving us a poor kick-start to our trip.
In-flight sleep studies involving volunteers inside a pressure chamber showed that air pressure levels interfere with our sleep-wake cycle. At pressurized altitudes, passengers typically moved from a REM stage to the lighter non-REM stage much quicker than on the ground. This heart-rate analysis revealed that people experienced a lighter stage of sleep, leading to higher levels of drowsiness.
Dehydration
Drinking coffee on a plane will make matters worse when it comes to dehydration. During a flight, cabin air is re-circulated, which is extremely dry. Open beverage service during a flight will only contribute to the dryness by evaporating any remaining moisture from the air. This further leads to the body losing water through our skin and through the airways in the form of steam. In addition, our bodies are releasing more diuretics, which combine with the caffeine in coffee to dehydrate us.
To make matters worse, the low humidity levels at high altitudes causes us to get thirsty much quicker. Since water is the healthiest option in this instance, it is best to opt for that instead of a coffee.
Bloating
Coffee not only has diuretic effects, but it can also cause gas, bloating and heartburn, especially if it is too hot. The intestines are warmer than usual at high altitude and the dry air increases our risk of indigestion. Coffee can also slow down digestion and staying upright for long durations has a similar effect.
These are exacerbated with the changes in cabin pressure, as it can cause the air in our digestive system to expand and cause gas. Furthermore, since coffee is acidic, it can also make heartburn worse.
Caffeine Effect
Caffeine enters the bloodstream quickly, but it does not have the same effect in the air. Since caffeine not only wakes you up, but also reduces your feelings of anxiety, it can be beneficial if taken in the right doses. The risk is that the amount of caffeine onboard is controlled due to our change in altitude and cabin pressure, and the effect is diminished.
Additionally, the magnitude of the effects of coffee is greater at normal atmospheric pressure. This means that even if you feelre alert and awake while drinking coffee, it may not last long.
Deaths
In some rare cases, people have died upon drinking coffee on a plane at high altitudes. This is related to heart problems that already exist, exacerbated by drinking coffee when the planes’ cabin pressure changes during take-off and landing.
Of course, the chances of this happening are minuscule, but it is worth considering before you order a cup of joe.
Rehydration
Instead of reaching for coffee, it’s best to drink water and other non-caffeinated beverages. Water helps to restore the body fluids it loses during the flight and is essential to keep the body healthy. Other drink options such as herbal teas, coconut water and low-calorie drinks can also be rehydrating.
For extra flavor, you could also add a few pieces of citrus fruit to your water bottle.
Health Benefits
The health benefits of avoiding coffee on a plane go beyond just physical. By removing the stimulant from the picture, your body will get the rest it needs and you can enjoy your trip.
Removing distractions and activities such as phone usage and internet surfing can help to cultivate a sense of peace and calm on a flight. Additionally, adding other distractions such as books and podcasts can also help to center yourself.
A Healthy Alternative
You can still get a caffeine fix without resorting to coffee. Green tea, chamomile tea, or a matcha latte can be a healthy alternative. These drinks can provide some alertness without causing the same extreme reactions as coffee.
Since green tea has special compounds that help regulate the body’s metabolism and stimulate alertness, it is a much better choice than coffee. The antioxidants found in green tea can also help protect your body from the damaging effects of air travel.
Restlessness
Drinking coffee on a plane can make you feel restless and anxious, since caffeine increases your heart rate and your brain activity. As a result, it can make you feel uncomfortable and cause unpleasant thoughts and sensations.
Moreover, caffeine can induce headaches and muscle tension, which can be aggravated at high altitudes due to the low humidity levels. These physical signs can further contribute to more anxiety on flights, making the flight more unpleasant than it needs to be.
Disruptive Effects
Along with the physical effects of drinking coffee on a plane, the beverage can also have disruptive effects. According to one study, the beverages we consume affects our levels of aggression while in close quarters with other people. So while you may experience some alertness after drinking coffee, it may also result in feelings of aggression or being more easily angered. This can be unpleasant for yourself and the people around you, leading to uncomfortable situations onboard.
Effect on Blood Pressure
Coffee can also cause a rise in your blood pressure levels, which can be dangerous to your health. As you board the plane, your blood pressure is already slightly elevated due to the decrease in oxygen levels at high altitudes. Drinking coffee in this environment can increase it further, causing us to feel dizzy, faint, or experience a skin rash.
Moreover, if your caffeinated drink is also high in sugar, it can further reduce oxygen levels in the body, leading to shortness of breath, fatigue and fainting.
Ongoing Health Effects
Drinking coffee on a plane can also have long-term health effects. Stimulants such as caffeine can be highly addictive and can lead to insomnia and anxiety. Some people may also experience difficulty sleeping the day after a flight if they drank coffee on board.
Not only that, but drinking coffee can affect your natural circadian rhythms, which can lead to poor performance and lack of productivity. This can put a damper on your plans while on vacation or business trips.
Alternate Options
Instead of reaching for your usual cup of coffee on a plane, it’s best to stick to healthier alternatives. Hot water with a slice of lemon is a great way to start the day, while drinks such as hot chocolate, low-sugar juices or decaffeinated teas can be a great way to stay hydrated.
Taking some supplements can also help to reduce fatigue during these long journeys. B Vitamins are great for energy, as well as magnesium and other minerals. Sipping on some herbal tea can also be calming and help us to relax before reaching our destination.
Rest and Relaxation
To ensure a restful journey it’s best practice to plan for rest and relaxation. While planning your trip, factor in enough time to rest.
Try to avoid stimulants such as coffee, alcohol and energy drinks when in transit. Instead of caffeine, look out for herbal remedies or alternate drinks that can help reduce stress and make your trip more comfortable.
Food Choices
Choosing the right food is also important. Eating lightly and selecting nutrient-dense options is better than opting for calories-rich meals.
Foods that are high in fiber are great because they provide slow-release energy for long journeys. Additionally, select foods that have anti-inflammatory effects and that won’t make you feel heavy.
Reshape Habits
Making small changes to your routine can go a long way in making air travel a pleasant experience. Eating at regular intervals, sticking to a healthy food plan, and keeping hydrated can keep you feeling energized and refreshed upon reaching your destination.
Stretching and moving your body during the flight can also help to reduce stress and anxiety. Little practices such as listening to calming music, engaging in a brain game, or practicing some simple mindfulness exercises can help make your journey much more enjoyable and peaceful.
