6 ways to avoid feeling like garbage before and after travel

6 ways to avoid feeling like garbage before and after travel6 ways to avoid feeling like garbage before and after travelTraveling is easily one of the most exhilarating experiences of our lives, but sometimes, those airplanes that help us reach our final destinations just leave us feeling ill, out of sorts and exhausted.From the cramped quarters to the super dry recycled air, we really arent doing our bodies many favors on long flights. However, there are several things we can all do (or avoid) mid-flight and afterward to mitigate the not-so-fun side effects of extended air travel. Give these tips a try so you can get on with the exciting parte of your trip ASAP.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and more1. Take long, full, deep breaths mid-flightThepressurized cabin obviously keeps us breathing while were flying at 35,000 feet, which is pretty freaking awesome. However, that doesnt mean t heoxygen contentwere used to on the ground is what we get to enjoy in the air. So to avoid feelings of nausea, dizziness or light-headedness, be intentional abouthow you breathethroughout your flight. The longer, deeper breaths you take, the more stable (and calmer) youll feel.2. Pack some marshmallow root for your water bottleEveryone knows that staying hydrated on planes is a difficult thing to do, thanks to the crazy dry air. Plus, plenty of us dont want to have to get up to use the bathroom every 30 minutes when were mid-flight. But it needs to be a clear prioritybecause hydration is key for ahealthy and active immune system. So bring your own reusable water bottle, fill it to the brim at an airport water fountain, andadd some marshmallow rootfor good measure. Itll give your water a slightly slimy texture and earthy taste, but itll take its hydration benefits to entirely new levels.3. Avoid sugary drinks and salty snacksSugaris highly inflammatory, andsaltnegates all of your sol id hydration efforts, so be kind to your body and just avoid these two in-flight mainstays while youre traveling. Keep sipping your water instead of snagging a complimentary soda, and if you want a hot beverage, opt for a cup of herbal tea. Instead of stocking up on airplane pretzels, bring your own healthy snacks or a small meal from home that strikes a solid balance between lean protein, healthy fat and satiating carbs. Luckily, the TSA doesnt have anything against food prep yet.4. Avoid alcoholSpeaking of dehydration, avoid drinking alcohol right before you get on a plane and during a flight. Even just one drink or two can make it harder for your body to retain and reabsorb water, leaving you feeling sluggish once you land. That complimentary glass of wine might sound like a good idea to calm those travel jitters, but it wont do your body any favors.5. Keep your personal air vent openYou might be surprised to learnthat those little air vents above each seat dont just provide a me ans for temperature control. They help keep that not-so-clean recycled air moving around the passenger cabin rather than sitting in stale pockets collecting even more germs. So when you sit down,turn the vent onand direct it so that the air blows down directly in front of your face. This airflow could help protect your eyes, nose and mouth from contacting even more illness-causing molecules. Just keep a blanket scarf and nasal spray handy as well so you can keep warm and prevent your sinuses from drying out.6. Get moving ASAPAs soon as you land, make it a clear priority tobring some movement back into your body. Sitting in such a tiny space for an extended period of time can lead to painful cramps and even increase certain peoples risk ofdeveloping blood clots. When you get to your hotel room, break out your travel yoga mat and work through some full-body stretches. Or if you have a layover, snag your own little corner in the airport and enjoy some asanas. People might look at you i n funny ways, but your body wont care when youreon your next flight or when you finally reach your intended destination feeling alive and energized.This article originally appeared on Swirled.You might also enjoyNew neuroscience reveals 4 rituals that will make you happyStrangers know your social class in the first seven words you say, study finds10 lessons from Benjamin Franklins daily schedule that will double your productivityThe worst mistakes you can make in an interview, according to 12 CEOs10 habits of mentally strong people