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Flights can be grubby places. Sitting in the closed environment of a cabin with anything between 200 and 500 people for an extended period of time – not to mention the recycled air – makes an airplane the perfect breeding ground for you to pick up germs.

What's more, short haul flights turn around quicker than a premier league central mid-fielder leaving cabin crew little (read: no) time to wash, wipe and clean surfaces and chairs. 

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Keep it clean: Flights can be grubby places so we've consulted experts to bring you sage advice to beat bugs

As a result, you'll be sitting in microscopic pools of grit and grime left by the person before you. Nasty bugs aside, keeping yourself feeling fresh, well-fed and hydrated can be a task in itself. 

To help you along your way, we run through some of the best tips to keep happy and healthy at 35,000 ft.

1.) Dirty nappies and tray tables

Beware tray tables. These, according to flight attendant and HuffPost blogger Sara Keagle, are usually only cleaned 'about once a day, usually when the aircraft RONs (remains overnight)'. On a short haul flight, that can mean a number of people have already used the tray in front of you without it being wiped, let alone sprayed.

One ex-flight attendant for America's Southwest Airlines wrote on Reddit, 'If you have ever spread your peanuts on your tray and eaten, or really just touched your tray at all, you have more than likely ingested baby poo. I saw more dirty diapers laid out on those trays than food.' 

Beware tray tables: They rarely get cleaned and passengers use them to rest dirty nappies on

Make sure you wipe everything with antibacterial wipes, in particular the tray from which you will be eating

Take antibacterial wipes with you because pathogens including fecal matter and Methicillan-resistant Staphylococcus aureus (MRSA) bacteria have been identified in passenger cabins of commercial aircraft. Wipe everything; the seat, the arm rests, tray and seat belt and buckle. It's better to be safe than ill.

2.) Drink, drink, drink

Thanks to whirlwind air conditioning and low humidity, flying is a sure-fire way to dehydrate. We all know we should compensate by drinking water, but how much is the right amount?

Katie Greenall recommends between one and two cups of water per hour to keep you hydrated in the air

Wellness manager and nutritionist at Grace Belgravia, Katie Greenall, says, 'It is tough to get the balance right, you want to remain hydrated but don't want to drink so much that you are constantly queuing for the loo. 

A good indication of adequate hydration is having smooth, hydrated lips. I would advise between one and two cups of water per hour.' Always ask the air stewardess for more if you need it or buy bottles in the airport, after security, to take onto the flight. Avoid fizzy water which is thought to interfere with digestion and could make you more uncomfortable.

3.) Nose sprays

There's nothing worse than a dry nose on a long haul flight. At between 30,000 and 35,000 ft humidity is well below the 15 per cent required to keep nasal passages moist.

At between 30,000 ft humidity is well below the 15 per cent required to keep nasal passages moist

A dry spell: Using nasal sprays from brands such as Otrivine and Sterimar can help on long flights

A dry nose and throat disrupts the body's natural drainage system which moves viruses and bacteria down to the stomach to be flushed away. Using nasal sprays from brands such as Otrivine and Sterimar can help keep things flowing and important mucus membranes moist. 

4.) Bloating

'Many people experience digestive issues when flying such as painful bloating and trapped wind. This is largely due to the change in air pressure,' says Katie Greenall.

'Even though the air cabin is pressurised we are still exposed to an air pressure equivalent to being at an altitude of 6,000 to 8,000 ft when flying.' This change in pressure can mess with our metabolism and make the body prioritise more essential functions over digestion.

Flying high: Follow these simple pointers to ensure you eat right and keep your environment hygienic 

Bloated: Experts suggest eating hours before flying and taking probiotics to reduce discomfort

Katie suggests avoiding eating a heavy meal before boarding. 'Eating a few hours before flying and allowing yourself time to digest your meal will help to reduce hunger during the flight whilst avoiding digestive complications.' 

She also suggests taking a good quality probiotic - 'Wild Nutrition's Multi Strain Biotic is a great choice' - which replenishes good bacteria levels in the stomach and aids digestion.

Jacket that helps protect you from germs on public transport

5.) BYO blankets

That blanket you are snuggling up to has probably been rubbed up against, wiped and sat on by a number of passengers already. Flight attendant Sara Keagle says that in her airline's economy class, freshly washed blankets and pillows are only supplied to the first flights of the day.

Wash your hands of them: Blankets on many aircraft are infrequently washed so bring your own to be safe

Blankets are re-used on flights so it is advised that you bring your own covering for overnight trips

After that, they are folded up and then reused. It's a practice that's common across many airlines. Don't chance it, bring your own.

6.) Face it

According to the National Institutes of Health (NIH), airborne germs are one of the top-two sources of cold virus infection. On a plane, a lack of circulating ventilation makes the cabin a perfect haven for them. 

Blow factor: Turning air conditioning on to blast out air directly in front of your face helps push away germs

To combat this, set your air conditioning vent to blow air directly in front of your face. Actively recirculated air is filtered and the blowing air will help push away stagnating germs that might otherwise float into your space from a nearby passenger.

7.) What to eat

Plane food can be as appealing as a smack in the face. In-flight menus are often full of processed foods and refined sugar which provide little nutritional value.

Prepare for lacklustre vegetables by bringing healthy snacks onto the plane in your hand luggage. Katie Greenall suggests fruit and smoothies to fill you up and help with swelling limbs which many people suffer from at altitude.

Eat right: Bring fruit and smoothies to fill you up and aid swelling limbs but avoid fizzy water which bloats

'Fruit such as bananas are high in potassium which helps to reduce swelling which can be associated with flying,' she explains. 'Salty foods which contain sodium will increase the risk of swelling too.' 

8.) Hand sanitise

The airplane lavatory is a microcosm of microscopic germs. Dr. Charles Gerba, an environmental microbiologist at the University of Arizona, told CNN that the airplane toilet 'is among the germiest that you will encounter almost anywhere. 

Clean as a whistle: Use a gel hand sanitiser to keep your hands clean after visiting the toiler or eating

You have 50 people per toilet, unless you are flying a discount airline; then it is 75. We always find E. coli on surfaces in airplane restrooms.' 

Usually washing hands with soap and water, most experts agree, is enough to keep clean but on a flight the water on board may not exactly be box-fresh. Invest in a small hand sanitiser, under 100ml, such as Purell's gel pump instead and use it after eating or visiting the bathroom.