get adequate rest before traveling , reduce smoking and avoid alcohol and caffeine , carry healthy snacks and avoid heavy meals , increase fluid intake -lrb- 8 ounces per hour during flight -rrb- , exercise -lrb- in-seat flexes , walk the aisle -rrb- , sleep as much as possible on the plane -lrb- pillow , blankets , earplugs and eye cover if necessary -rrb- , shower or wash hands and face when possible .