Long flights across time zones are a long stretch without much to drink. A simple plan for what goes in the bottle, electrolytes included, makes the whole trip easier to manage.
Why a long flight needs a drinking plan
Cabin air is very dry, and a long sector means hours of sitting with a drinks trolley that comes past every few hours. Add coffee or a wine or two and it is easy to land having drunk far less than you would have on the ground.
What is actually in an electrolyte mix
- Sodium is the mineral electrolyte formulas lead with, and usually the largest number on the panel.
- Potassium is almost always listed second, in a smaller amount than the sodium.
- Magnesium rounds out most blends, and is the one people most often compare between labels.
Plain water carries no minerals at all. That is the whole reason people pack a sachet or two for a long haul.
Travel hydration protocol - arrive ready
Pre-flight (24 hours before)
- Drink water plus an electrolyte mix the day before, rather than starting at the gate.
- Go easy on alcohol and heavy caffeine the day before departure.
- If you have a night flight, aim for solid sleep beforehand.
During the flight
- Sip ~250 mL of water each hour, adjusting for your needs.
- Include an electrolyte serve every 8 hours on long sectors.
- Stand and move regularly, and not only when the seatbelt sign goes off.
- Keep meals light and avoid overdoing alcohol or coffee.
On arrival
- Have water plus electrolytes soon after landing.
- Get daylight exposure and aim for a normal local bedtime.
- Keep the same routine going the next morning.
Best electrolyte options for travel - available at LYTES Australia
Re-Lyte Electrolytes
Balanced, sugar free and great for daily travel hydration. Multiple flavours and unflavoured options.
LMNT Electrolytes
Sodium-forward formula for hot climates or low-carb travellers. Zero sugar.
Sodii Unflavoured Sachets
Potent, convenient travel sachets - perfect for carry-on and quick mixing in any bottle of water.
Not sure which formula suits you? Compare options on our Electrolyte Comparison page or browse the full Electrolyte Supplements collection.
FAQs
Is drinking more water enough?
Plain water is water and nothing else. If you would rather have minerals in the bottle as well, that is what an electrolyte sachet is for.
When should I take electrolytes on an overnight flight?
Have one serve 1–2 hours before boarding, sip another during the flight (about every 4-8 hours on long haul), and take one on arrival.
How much sodium is in a serve?
It varies a lot between brands, so check the nutrition panel before you buy. Follow the serve directions on the pack, and if sodium intake is something you manage for your own reasons, that is a conversation for your own health professional.