Cramped seats, salty snacks, and long periods of sitting are a recipe for uncomfortable swelling. But these expert tips can help you prevent discomfort and deal if you experience the condition.

When you fly, you’re trapped in a tiny seat in an enclosed area without much room to move — so it’s no wonder you may land with swollen feet. And although leg and foot swelling during air travel is common and typically harmless, per the Mayo Clinic, it can still put an uncomfortable damper on your travel plans.

Luckily, there are things you can do to prevent it. Here, three doctors share their tips on how to avoid swollen feet and ankles during air travel and what you can do if you do experience some swelling.

Why Do Your Feet Swell When You Fly?

It comes down to inactivity during flights, says Lauren Wurster, a doctor of podiatric medicine and an Arizona-based podiatrist and spokesperson for the American Podiatric Medical Association (APMA). “The longer you are sitting still, the more gravity pulls fluid down to your feet and ankles,” she explains. “Also, the position you are sitting in, with your legs bent, increases the pressure on the veins and increases swelling.”

When sitting, the muscles that help pump fluid out of your legs are not active, says Timothy Ford, a doctor of podiatric medicine and an associate professor in the department of orthopedics at the University of Louisville School of Medicine. As a result, blood may pool in your feet, leading to swelling, medically known as edema.

Travel day habits can also contribute to feet swelling, says Todd Taylor, MD, an associate professor at Emory University’s department of emergency medicine. “As we travel, we tend to eat in restaurants, eat snacks, and consume other processed foods high in salt. This will raise our salt level in our body, increasing the fluid and again contributing to dependent edema [leg swelling].”

Finally, Dr. Wurster notes, there are certain health conditions that can cause swelling in your legs or feet regardless of your altitude, including heart, liver, thyroid, and kidney conditions; pregnancy; and venous insufficiency. (That said, if minor swelling occurs only during air travel, it’s more likely due to the lack of mobility in your legs than an underlying medical concern.)

Fortunately, there are steps you can take to reduce the likelihood of leg swelling during travel and potentially reduce swelling when it happens. Read on for the experts’ tips.

10 Ways to Prevent Swollen Feet During Travel

1. Drink Water Throughout Your Travels

Even though it might feel counterintuitive to add more fluids to your body when it’s retaining fluid, the Cleveland Clinic notes that drinking more water can help clear your system of excessive sodium, which contributes to fluid retention. Drink plenty of water the day before and the day of the trip so that you don’t start out dehydrated. Bring a big bottle of water with you on the plane, and refill it as needed to stay hydrated. Another plus to drinking a lot of water: It’ll motivate you to get up and walk to the bathroom when nature calls.

2. Watch Your Diet and Avoid Salty Foods

Avoid salt as much as possible on the day of and even the day before. Salt can cause you to retain fluid, notes the Mayo Clinic, which can make your feet swell even more.

3. Reach for a Pair of Compression Socks

Your flight day outfit should include compression socks that reach up to your knees. “I really love this one as they are really effective,” says Dr. Taylor. And these days, they don’t have to be boring! Endurance athletes use compression socks during and after racing, so you can find cool colors and patterns. The APMA also offers a list of its approved socks and hosiery. “Avoid normal socks that constrict above the ankle,” suggests Ford.

4. Stretch Your Legs on Long Flights

If possible, get up to walk the aisle every hour or so, especially on flights over two hours, recommends Dr. Ford. Standing or walking to the bathroom can get your blood flowing and help combat swelling.

5. Give Your Feet a Seated Workout

Even when you can’t get up and walk around, you can work the muscles in your feet. Point your toes up and down, then side to side to get your feet moving. The focus here is flexing the muscles in your feet, calves, and legs to get them engaged after a long period of inactivity, says Wurster.

6. Stow Bags Overhead to Maximize Legroom

If your feet are fighting for space with your carry-on bags, they’ll be cramped even more into awkward positions that cut off the blood supply. Store your bags overhead.

7. Don’t Cross Your Legs

Your circulation is already slower when you’re sitting for hours, so don’t cut it off even more by crossing your legs. (Past research has also suggested crossing the leg at the knee results in a significant increase in blood pressure for people with hypertension.)

8. Shift Positions Regularly While Seated

The position of your legs when you are seated increases pressure in your leg veins, explains the Mayo Clinic, so don’t stay locked in one position for too long. Wurster advises shifting your seated position frequently to avoid being in one position for too long.

9. Elevate Your Feet to Help Blood Flow Return

Keeping your legs raised can help improve circulation, per the Cleveland Clinic. Wherever possible, try to raise your legs and feet; if there’s no one next to you, stretch out and prop your feet up across the seats.

10. Opt for Comfy and Practical Footwear

Ford recommends wearing slip-on shoes on travel days because “they can be removed easily and allow you to massage your feet or exercise your feet.” A foot massage could help stimulate blood flow — just be conscious of your neighbors. (This might be one tip to save for a road trip rather than a crowded plane.)

How to Reduce Swelling in Feet After Travel

Once you’ve landed, you can use a lot of the same tools to reduce swelling after your travel: “Stay hydrated, move around, and wear compression socks,” says Wurster. “Also, be mindful of what you’re eating and avoid foods too high in sodium because that can also add to further swelling.”

If you can’t move around, elevating your legs after traveling can also help, says Taylor. Use gravity to your advantage and prop your feet up to help your circulation move that blood around. For those who can manage it, the Cleveland Clinic recommends a yoga pose called Viparita Karani, where you lay with your back on the ground perpendicular to a wall and then press your legs up against the wall. (Steer clear of this pose if you’re living with uncontrolled high blood pressure, glaucoma, congestive heart failure, kidney failure, or liver failure, though.)

When Should You See a Doctor About Swollen Feet and Legs?

“Usually, the swelling isn’t serious and will improve with activity after the flight lands,” says Wurster. “However, in long periods of travel and with people with certain risk factors, the swelling can be a sign of a blood clot in the calf, also known as a deep vein thrombosis. This can be very serious if not treated appropriately.”

Wurster and Taylor say any of these red flags would be a reason to go to the nearest emergency department for an evaluation:

• Severe leg swelling
• One leg bigger than the other
• Swelling, pain, redness, and warmth to one of the calves
• Chest pain
• Shortness of breath

As global travel rebounds and luxury hospitality flourishes, five-star hotels have become a tangible marker of a city’s tourism ambitions and infrastructural muscle. While the definition of ‘five-star’ can vary across regions, these properties typically offer a consistent level of luxury, service, and amenities that cater to the upper end of the market. So which cities in the world house the most five-star hotels today?

Where does this data come from

For this ranking, we relied on data from Booking.com, one of the world’s largest hotel aggregation platforms. The site uses local classification systems to tag hotels by star rating, offering a consistent global interface. While not an official government source, Booking.com listings reflect what travellers are most likely to encounter when booking luxury stays, making it a useful barometer of real-world availability.

The methodology

We filtered Booking.com’s listings to include only properties currently tagged as five-star in each city, excluding serviced apartments and resorts outside city limits. These counts reflect active listings as of May 2025. While the platform doesn’t publicly share criteria for assigning stars, it aligns its categories with local tourism boards, offering a degree of standardisation across markets.

What the data says

Istanbul leads the global list with 201 five-star hotels, buoyed by its role as a transcontinental hub and the Turkish government’s push to grow its tourism economy. Bangkok and Shanghai follow closely, both major players in Asia’s high-end hospitality scene. Western capitals like London and Paris also feature in the top ten, but it’s clear that Asian cities are dominating when it comes to sheer volume of luxury stays. India doesn’t feature in the top ten, but cities like Delhi and Mumbai each have over 50 five-star properties listed on Booking.com, signalling a strong presence in the luxury segment and steady growth in urban hospitality infrastructure.

The 10 cities with the most five-star hotels, ranked

Istanbul: 201 five-star hotels

Shanghai: 201 five-star hotels

Bangkok: 200 five-star hotels

London: 162 five-star hotels

Dubai: 133 five-star hotels

Manila: 127 five-star hotels

Paris: 116 five-star hotels

Beijing: 112 five-star hotels

Mexico City: 88 five-star hotels

Batumi: 86 five-star hotels

Coastlines have long held a powerful grip on the imagination of travellers, shaped by tides, trade, and time. They’re not just natural borders, but geological features that have shaped trade, migration, and identity for centuries. Whether you’re drawn to Norway’s intricate fjords, Indonesia’s island-hopping potential, or Canada’s sweeping Atlantic-to-Pacific expanse, the length of a country’s coastline can say a lot about its geographic diversity, ecological wealth, and maritime heritage. But measuring that coastline isn’t as simple as it sounds.

To make sense of it, we turned to data compiled by the World Resources Institute (WRI), a global research organisation known for its environmental and geographical data tools. WRI’s measurement draws from the World Vector Shoreline database, using a consistent scale of 1:250,000. In simple terms, this means coastlines were mapped as digital lines made up of hundreds of thousands of points. The total length of each country’s coastline was calculated by adding up the length of all the mapped line segments that define its shore.

This method avoids the common pitfalls of what geographers call the “coastline paradox”, or the fact that a coastline can appear longer or shorter depending on how detailed your map is. By sticking to a standard resolution, the WRI provides a level playing field for comparison. Here are the 10 countries with the longest coastlines in the world.

Countries with the longest coastlines in the world

Canada: 202,080km

With its vast network of bays, inlets, and island chains stretching from the Pacific to the Arctic and Atlantic Oceans, Canada holds the uncontested top spot.

Norway: 83,281km

Thanks to its famously rugged coastline carved by glaciers and peppered with fjords, Norway comes in a distant but impressive second.

Indonesia: 54,716km

An archipelago of over 17,000 islands, Indonesia’s shoreline snakes through tropical waters across Southeast Asia and the Pacific.

Greenland: 44,087km

Although sparsely populated, Greenland’s jagged, ice-carved coastline is among the most intricate on the planet.

Russia: 37,653km

Bordering both the Arctic and Pacific Oceans, Russia’s coastline is as sprawling as its landmass, though much of it remains remote and icy.

Philippines: 36,289km

This tropical nation of more than 7,000 islands punches well above its weight when it comes to coastline length.

Japan: 29,751km

With four major islands and thousands of smaller ones, Japan’s highly indented shoreline is vital to its fishing and shipping industries.

Australia: 25,760km

A single massive island-continent, Australia’s coastline is known for its surf beaches, coral reefs, and dramatic cliffs.

United States: 19,924km

Spanning both the Atlantic and Pacific, plus the Gulf of Mexico and island states like Hawaii, the US has a diverse and expansive coastline.

New Zealand: 15,134km

Its two main islands, and hundreds of smaller ones, give New Zealand a high coastline-to-land ratio, ideal for sailing, surfing, and scenic road trips.

Discover the world’s 10 greatest outdoor travel destinations for 2025, ranked for adventure, natural beauty, and cultural richness. From Australia to Brazil, explore the top spots for outdoor enthusiasts seeking unforgettable experiences.

More travelers today are shifting their focus—from ticking off landmarks to chasing real adventure. It’s not just about where you go, but how you experience it. KÜHL’s Global Outdoor Destination Index dug deep into 183 countries, measuring everything from the number of outdoor activities and biodiversity to safety, natural preservation, and climate comfort. The result? A surprising list of the world’s top spots where nature, adventure, and peace come together perfectly.

While many places boast stunning landscapes or a few great hikes, only a handful truly deliver across all the essentials for an unforgettable outdoor journey. These countries offer vast wild spaces, seamless access, and the kind of calm and safety that lets you lose yourself in nature without worry. Here are the world’s 10 greatest outdoor travel destinations for 2025—where every step outside is a story waiting to happen:

1. Australia

More than kangaroos and beaches, Australia is a vast playground of deserts, rainforests, and epic coastlines. Surf the Great Barrier Reef or trek the rugged Outback—the adventures here never end.

2. USA

From the soaring peaks of the Rockies to the wild deserts of Utah and the untouched fjords of Alaska, the US offers an outdoor buffet that few countries can match.

3. New Zealand

Adventure capital meets natural wonder. Whether it’s bungee jumping, skiing, or hiking through pristine fjords, New Zealand turns outdoor dreams into reality.

4. Canada

Endless forests, shimmering lakes, and majestic mountains make Canada a sanctuary for nature lovers. Paddle, hike, or simply breathe in the wilderness.

5. France

Think beyond Paris. France’s natural beauty ranges from Alpine peaks to fragrant lavender fields and wild Atlantic coasts, offering hiking, cycling, and more with effortless charm.

6. Mexico

Snorkel in hidden cenotes, hike ancient volcanoes, or wander through lush jungles. Mexico’s outdoor offerings combine vibrant culture with raw nature.

7. China

Surprisingly diverse landscapes await—from the iconic Great Wall hikes to ethereal sandstone pillars in Zhangjiajie. China’s outdoor scene is as vast as its history.

8. Bhutan

The kingdom where nature and spirituality meet. Trek pristine Himalayan trails and explore centuries-old monasteries in a land that treasures peace and preservation.

9. Malta

Small but mighty, Malta’s dramatic cliffs and crystal-clear waters make it a Mediterranean gem for diving, cliff walks, and soaking up the sun year-round.

10. Brazil

Beyond the samba and cities lies the Amazon’s endless wilderness and the Pantanal’s vast wetlands. Brazil’s raw beauty invites explorers to discover its wild heart.