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The Jet Lag Plan

Tool

Long-flight checklist

Answer four quick questions and get a checklist for before, during, and after your flight. Anything you tick stays in your browser, and we store none of it.

Your flight

Used to set your movement and water targets. Not stored.

Anything you would like the list to account for?

Entirely optional. Nothing you tick is saved or sent anywhere.

Your checklist

In a standard economy seat, a seat cushion, a foot hammock, and a firm neck pillow are the three items that matter most.

Compression socks: Graduated knee-high socks at 15–20 mmHg, sized on calf circumference as well as shoe size, measured in the morning.

Before you fly

  • Put compression socks on at home, before your legs start to swell.
  • Pack all medicines, plus a printed list of them, in your hand luggage.
  • Fill a 1-litre bottle after security.
  • Set your watch and phone to destination time before take-off.
  • Walk for ten minutes in the terminal rather than sitting at the gate.

In the air

  • Get up and walk roughly every 45 minutes, about 12 times on this flight, whenever it is safe to leave your seat.
  • In the seat: 20 ankle circles each way, 20 heel raises, and stretch your calves every hour.
  • Sip around 200 ml of water an hour, roughly 2 litres across the flight. Thirst is a weaker signal after 50, so go by the clock and by pale-yellow urine rather than waiting to feel thirsty.
  • Skip or strictly limit alcohol; it fragments sleep and adds to fluid loss.
  • Take your shoes off but keep socks on, and avoid crossing your legs for long stretches.
  • Have one proper meal and skip the second if it falls in the destination's night.

When you land

  • Walk for ten minutes before you sit in a taxi or on a train.
  • Get outside in daylight as soon as the timing in your jet lag plan allows.
  • Keep your destination wake time tomorrow, even after a poor night.

Products that match your checklist

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Common questions

How often should I get up and move on a long flight?
Public health guidance on travel and blood clots recommends moving your legs regularly and getting up to walk when it is safe to do so. Many travellers aim for roughly once an hour, with ankle circles and calf raises in the seat in between.
What should I bring on a 10-hour flight for comfort?
Graduated compression socks, a structured neck pillow, a contoured sleep mask, a refillable water bottle, and any medicines in your hand luggage cover most needs. A seat cushion helps if hip or tailbone pressure is your problem.
How much water should I drink on a long flight?
Rather than a fixed figure, drink steadily and use pale-yellow urine as your guide. Around 250 ml an hour suits many travellers on a long flight; limit alcohol, which worsens sleep and adds to fluid loss.
Does this checklist store the conditions I tick?
No. Nothing you tick is stored or sent anywhere. The checklist is generated in your own browser and disappears when you close the page.
Are compression socks necessary on every long flight?
They are not compulsory, but most travellers on flights over about five hours notice less ankle swelling with 15–20 mmHg graduated socks. If you have clot history or circulation conditions, ask your doctor which strength suits you.

Public sources we relied on