TL;DR
Dry cabin air, intense UV reflection, and hours of road glare all take their toll – and if you already have a condition like AMD, dry eye, or reduced contrast sensitivity, the effects can be more pronounced.
The good news is that a little preparation goes a long way. Here’s how to protect your eyes across three of the most common travel scenarios.
Flying: the drying effect of cabin air
Aircraft cabins are notoriously low in humidity – typically sitting at around 10 to 20 per cent, compared to the 30 to 50 per cent most of us are used to at home.
For your eyes, this means rapid moisture evaporation from the surface of the eye, leading to dryness, irritation, and that gritty, uncomfortable feeling that tends to peak somewhere over the Alps.
Tips for flying comfortably
- Use lubricating eye drops before and during the flight. Preservative-free artificial tears are the simplest and most effective way to counteract cabin dryness. Apply them before you board and every hour or so during a long-haul flight.
- Switch to glasses if you can. Contact lenses and dry cabin air are a difficult combination. Lenses can tighten, shift, and cause significant discomfort at altitude.
- Stay hydrated. Drinking water throughout the flight helps maintain moisture levels across the body – including the eyes. Alcohol and caffeine have the opposite effect.
- Avoid the overhead air vent blowing directly at your face. It’s a small adjustment, but directing the vent away from your eyes can reduce evaporation considerably.
- Rest your eyes. Screen time on a long flight reduces your blink rate, which speeds up moisture loss. Take regular breaks, close your eyes for periods, and consider an eye mask if you’re trying to sleep.
Beaches and sunny destinations: UV and glare
Sun, sand, and water are a wonderful combination – but they’re also a potent source of ultraviolet light.
UV exposure is a known risk factor for several eye conditions, including cataracts and macular degeneration, and the reflective surfaces you find at the beach – water, white sand, and pale paving – can amplify UV intensity significantly.
Tips for protecting your eyes in the sun
- Wear UV-protective sunglasses – always. Look for sunglasses labelled UV400 or CE marked, which means they block 99 to 100 per cent of UVA and UVB rays.
- Don’t be fooled by cloud cover. UV rays penetrate clouds, meaning your eyes are still at risk on overcast days. If you’re outside in a reflective environment, wear your sunglasses regardless of how bright it feels.
- Polarised lenses reduce glare. For beach environments or water sports, polarised lenses cut the reflected glare from water and sand, making vision far more comfortable – particularly useful for anyone with contrast sensitivity issues linked to AMD.
- Be careful with water. Swimming in the sea or a pool without goggles exposes your eyes to salt, chlorine, and microorganisms that can cause irritation and infection. A pair of well-fitted swimming goggles is a worthwhile addition to your holiday kit.
- Rinse your eyes after the beach. Salt water, sunscreen residue, and sand can all linger and cause low-level irritation. A rinse with clean water or preservative-free eye drops after a day by the sea helps clear the surface and restore comfort.
Long drives: fatigue, glare, and screen strain
Driving demands sustained visual focus, and long journeys amplify every form of eye stress – from glare off the road to the visual fatigue of motorway monotony.
For anyone with AMD or reduced contrast sensitivity, driving in challenging light conditions can be particularly demanding.
Tips for comfortable, safe driving
- Wear anti-glare driving glasses or sunglasses during the day. Polarised or anti-reflective lenses reduce the intensity of road glare and oncoming headlight scatter, making the visual experience significantly more comfortable.
- Take regular breaks. The Highway Code recommends a break of at least 15 minutes every two hours on long journeys – and your eyes need that rest just as much as the rest of you.
- Adjust your mirrors to minimise glare. Most cars have a night setting on the rear-view mirror that reduces the intensity of headlights behind you. Use it after dark, and make sure all mirrors are properly positioned before you set off.
- Keep your windscreen clean. Smears and streaks on the windscreen scatter light badly, worsening glare – especially when driving into low sun or at night. A clean, streak-free screen makes a noticeable difference.
- Avoid driving in conditions that challenge your vision. For anyone with AMD, driving at dusk, at night, or in heavy rain may already be difficult due to changes in contrast sensitivity and light adaptation. Know your limits and plan journeys accordingly.
A general note on eye health and travel
If you manage AMD or another eye condition, it’s worth packing your eye drops, supplements, and any low vision aids in your hand luggage rather than checked baggage – so they’re always within reach. And if you’re travelling for an extended period, make sure you have enough supplies to last the trip.
Our expert’s opinion
Protecting your macula starts with the right nutrients. A diet rich in lutein and zeaxanthin, combined with UV protection, are two of the most evidence-based steps you can take to support long-term macular health.
This article is for informational purposes only and does not constitute medical advice. Please speak with your GP or optometrist if you have concerns about your eye health before travelling.
