Avoid getting bloated on a long flightHydrate, hydrate, hydrate. Drinking plenty of water is the most important thing you can do to eliminate in-flight bloat. Be sure to bring water on board with you, as it may be over an hour before the flight attendants get to food and beverage service. Try to drink 8 oz every hour or two. Just say no to booze. While in-flight alcohol is tempting, it's also dehydrating, as are caffeinated beverages. Stick to water and fruit juices. Pass on peanuts, pretzels and other salty snacks, which will only add to bloat and counteract all the water you've been drinking. Snack on healthy foods. Avoid heavy meals, particularly those heavy in fat or fiber, which take a long time to digest. Get up and move. Stand up and stretch or walk around the cabin every hour or two to get the blood flowing and relieve any tension. You might want to request an aisle seat so you don't disturb your neighbors, especially if you're consuming large quantities of water. Try and get some rest. Pack a neck pillow, a blanket, noise-canceling headphones or whatever helps you sleep to ensure you arrive at your destination refreshed.
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