Economy survival guide: how to fly 14 hours and still feel like a human

Staring down the barrel of a 14-hour flight in cattle class can feel less like a holiday and more like a test of human endurance.

Between the shrinking legroom, bone-dry cabin air, and extreme proximity to strangers, it's no wonder we often land feeling like a wilted lettuce.

Surviving a long-haul economy flight is a craft perfected by those who spend a lot of time in the air.

From who gets the middle arm rest, to what to eat the night before you travel (definitely not street food), we have spoken to air cabin crew, health experts and regular flyers about how to walk off your next flight with your health, and dignity, in tact.

Justin Brownjohn, senior manager at the RMIT Aviation Academy, takes over 70 flights a year, and many of these are in economy.

He says getting through a long-haul flight in cattle class is all about preparation.

He never travels without his favourite hoodie, and skincare regime including hand cream, lip balm, hydrating mist and moisturising eye mask.

And he always chooses the window seat to lean against.

But there's also some etiquette involved, too. And it all starts with how you treat the flight attendants.

"Crew awareness goes a long way. Simple greetings, providing thanks and making eye contact," Brownjohn tells Explore.

"You'd be surprised how often this translates into more flexibility, better service, or small gestures."

The way you treat others on the plane is also important, and that means not reclining your seat whenever you feel like it.

"I am a bit controversial when it comes to seat reclining - seats should be reclined only on long haul, overnight flights," Brownjohn says.

"Day time flights only after the first service and only if you check with the passenger behind you or at least give them a heads up - I have seen many spilled drinks and broken laptops due to seats being reclined without warning."

The way you make your way towards the restrooms matters, too.

"When queuing for the bathroom, be aware of your surroundings, there are likely seated passengers with their faces in close proximity to parts of the body that may be unexpected," Brownjohn says.

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"Shoes are another etiquette point for me - it's totally fine to take them off while you are in your seat, but bare feet or bare socks in the bathroom? Hard pass, exceptionally gross."

What about the old argument about who gets the armrests? Brownjohn is a "firm believer" in the middle sitting getting both.

"However, don't aggressively claim, it's ultimately a shared space, not a territorial win!"

TAFE NSW cabin crew and ground operations teacher, and former cabin crew member, Erin Eames' recommends always packing spares in your carry-on luggage, including clothes, an extra 24 hours worth of medication, and spare baby formula if you're travelling with a bub.

"I had a horror story of a woman in an airport whose bag hadn't arrived. She was a bridesmaid for a wedding in 24-hours, and she had the bride's dress packed with her missing luggage," Eames said.

"Never check in anything important, you can always ask the cabin crew to put it somewhere safe."

Kevin Netto, a professor with the Curtin University School of Allied Health, says we feel so ordinary after getting off a long-haul flight because aircraft aren't preassurised to sea level.

This means there is a drop in partial pressure of oxygen, and dehydration is common. It's also to blame for jet-bloat.

"Then there's the inability to sleep or obtain quality sleep. Many also consume too much alcohol (because it's generally free!)," Prof Netto told Explore.

Professor Ben Desbrow, a sports nutrition expert at Griffith University and consultant for the Gold Coast Titans, says the number of illnesses reported after travelling to a foreign destination with a time difference greater than five hours is two-to-three times higher.

He recommends keeping up with personal hygeine practices and being attentive to potential food safety risks like discoloured or off-smelling items.

"It is generally considered best to look for moderate fibre, low fat meals (e.g., pastas, rice, noodles) with significant sources of contrasting natural colours from fruits and vegetables," he says.