A study found tray tables can carry far more bacteria than the toilet flush button. The good news: the habits flight attendants use to stay healthy are mostly simple, cheap, and easy to copy.

Planes are full of the things travelers worry about most: dry air, shared surfaces, and a lot of strangers in a small space. Yet flight attendants spend their work lives in that environment and still manage to stay healthy more often than you might expect.

For budget-conscious frequent travelers, that matters. Getting sick during or after a trip is miserable, but it can also get expensive fast. One illness can mean urgent care costs, rebooking fees, extra hotel nights, and missed work. A few low-cost habits can go a long way.

Here are nine practical tips worth borrowing from the crew.

1. Drink water consistently

Airplane cabins are extremely dry. Cabin humidity is often much lower than what you’d experience in a home or office, which can leave you dehydrated before you realize it.

That matters because dehydration can dry out your nasal passages and make it harder for your body to trap germs before they get in. One of the easiest ways to protect yourself is to drink water regularly throughout the flight.

A good rule of thumb is to bring a large bottle of water through security or buy one after security, then keep sipping during the trip. If you can, go easy on drinks that leave you even more dehydrated.

2. Skip the coffee and tea on the plane

This is one of the most common warnings from seasoned travelers and crew members. Coffee and tea on many flights are made with water from onboard tanks, and that water has raised health concerns over the years.

If your goal is to lower your risk, the practical move is simple: stick to sealed bottled water or other packaged drinks when you can.

For frequent travelers trying to stay healthy on a budget, avoiding one questionable cup of coffee is a lot cheaper than dealing with a ruined trip.

3. Wipe down your seat area as soon as you sit down

Many people assume the lavatory is the dirtiest part of the plane, but tray tables are often worse. Studies have found they can hold a surprising amount of bacteria.

Cleaning crews work fast between flights, and high-touch surfaces do not always get a deep clean every time. A small pack of disinfecting wipes is one of the best low-cost items you can carry.

Wipe down the tray table, armrests, seatbelt buckle, and air vent. It takes less than a minute and costs very little.

4. Don’t put food directly on the tray table

Even after wiping it down, it is smart to add one more layer between your food and the surface. Put your snack on its wrapper, a napkin, or another barrier instead of placing it directly on the tray table.

It is a small habit, but for frequent travelers, small habits are often what keep problems from piling up.

5. Keep your hands away from your face

A lot of germs make their way into your body through your eyes, nose, and mouth after hitching a ride on your hands.

That makes hand hygiene one of the best defenses you have while traveling. Wash your hands when you can, use hand sanitizer when you cannot, and try to avoid touching your face out of habit.

This is one of the simplest free ways to cut down your risk.

6. Get solid sleep the night before your flight

Travel often starts with stress, late packing, and too little sleep. Unfortunately, that is exactly the kind of setup that can leave your immune system more vulnerable.

Research has found that people who sleep less are more likely to get sick after exposure to a virus. In plain terms: the night before your flight matters.

If you travel often, think of sleep as part of your packing list. It does more for your immune system than most last-minute wellness tricks.

7. Consider wearing a mask during boarding and deplaning

This is the part of flying when people are packed closely together and cabin airflow may not be at its best yet. Once the plane is cruising, air filtration is often better than many people realize. The higher-risk moments tend to be getting on and off the aircraft.

If you want an easy way to reduce exposure, wearing a well-fitting mask during boarding and deplaning is a practical option, especially if you are immunocompromised or traveling during cold and flu season.

You do not have to wear it for the whole trip to get some benefit.

8. Eat real food before you fly

Airport food can be convenient, but it is not always the best choice if you are trying to feel good on arrival. Many flight attendants prefer simple, filling foods before a trip and bring their own snacks when possible.

Fruit, protein, and easy-to-carry snacks tend to serve you better than heavy, sugary, or greasy food. Alcohol and too much caffeine can also make dehydration worse.

If you fly often, packing a few decent snacks can save money and help you arrive feeling better.

9. Take it easy right after you land

It can be tempting to jump straight into a workout or push through the day, especially if you are trying to stay productive on a short trip. But after hours in dry air, your body may need water, food, and rest more than intensity.

A short walk, some stretching, and more hydration are usually a better bet than going hard right away. Save the tough workout for the next day if you can.

What one flight attendant added

A veteran flight attendant who reviewed these tips said hand-washing was the single biggest habit that helped her stay healthy over time. She also noted that during the years when she wore a mask regularly, she did not get sick once.

Her advice for passengers was practical too: watch your alcohol intake because it hits harder at altitude, and never walk around barefoot on the plane.

The bottom line

You do not need to become overly anxious to protect yourself while flying. You just need a few smart, low-cost habits: drink water, avoid tank water drinks, wipe down your space, keep your hands off your face, and get enough sleep before you go.

For frequent travelers trying to stretch every dollar, prevention is a lot cheaper than getting sick on the road. A small pack of wipes and a bottle of water cost very little compared with the price of a disrupted trip.