Water and food on duty

• Sip, don't gulp

  A few mouthfuls every so often keep you topped up better than a whole bottle at once.

• Cabin air is dry

  The air at cruise holds very little moisture, so you lose water just by breathing. Keep a bottle within reach.

• Start the day with a glass

  Have a glass of water at home or at the hotel before pickup, so you begin the duty topped up.

• Go easy on caffeine before rest

  Coffee and strong tea can keep you awake longer than you want. Switch to water or a caffeine-free tea a few hours before you plan to sleep.

• Light meals before night flights

  A heavy meal before a night duty can leave you sluggish. Choose something light and keep a snack for later.

• Pack your own snacks

  Nuts, fruit or a sandwich from home mean you are not left with whatever is on board when the day runs long.

• Keep regular mealtimes

  Eat close to your usual times where you can, even across time zones, and avoid long gaps without food.

• Water over sugary drinks

  Juice and soft drinks give a quick lift and a dip after it. Water is the steady choice through the duty.

In the FL340 app, open Water and food on duty and turn on Drink water reminders at the top: a gentle reminder every 60, 75 or 90 minutes during your block time, kept on your phone.