WHAT TO DO DURING A LONG LAYOVER IN DUBAI OR ABU DHABI?
This guide shares smart ways to turn your layover into a wellness break—combining healthy food, relaxing activities, and recovery tips.
What Makes a Layover Feel Long—or Productive
A layover doesn’t feel long because of its duration, but because of how the time is used. Remaining seated, skipping meals, and ignoring physical tension can make even a short wait exhausting. In contrast, light activity, balanced nutrition, and moments of relaxation can turn several hours in Dubai or Abu Dhabi airports into a productive break that supports energy, focus, and recovery.
What Happens to Your Body During Long Layovers
A long layover may feel easy, but the body is still under stress during air travel:
- Poor circulation from extended sitting
- Cabin pressure changes and dehydration
- Sleep disruption from time zone shifts
These factors cause stiffness, headaches, and overall fatigue. Simply sitting at the gate or in a lounge won’t fix this. Without active recovery, the second flight can feel harder than the first.
Should You Leave the Airport During a Layover?
Many travelers consider leaving the airport during a long layover. However, in big cities like Dubai and Abu Dhabi, this often can create more stress than relief.
Going through immigration, getting stuck in traffic, and returning through security can consume valuable time and energy —especially during peak travel periods. For layovers under 6 hours, staying in the airport allows you to dedicate some time to recovery.
How to Recharge Inside DXB and AUH
Both airports offer excellent options for wellness and healthy dining:
Dubai International Airport (DXB)
- G-Force Health Club (Concourse B, Terminal 3): the G-Force Health Club is located above Emirates First & Business Class Lounges. It offers a swimming pool, jacuzzi, sauna, steam room, and gym facilities, for a fee. This is a great opportunity to stretch your legs, enjoy cardiovascular activity, and improve circulation before boarding your next flight.
- Healthy dining: If you’d rather refuel with nutritious food, DXB has a wide range of healthy dining options across all terminals. In Terminal 3, you’ll find cafés and restaurants offering healthy options. For international menus check The Daily DXB. If you are looking for healthy snacks, head to Treehouse Juicery or Jones the Grocer.
Abu Dhabi International Airport (AUH)
- Stretch zones: Seasonal yoga-based mobility workout areas to relieve tension.
- Nutritious food: Options such as Operation Falafel and CamdenFood —serve fresh wraps, fruit bowls, salads, and juice blends that help maintain energy and support hydration during long waits.
How Travelers Use Massage to Reset Between Flights
Travelers increasingly treat airport massage as a strategic relaxation time. A well-done massage during the layover helps release muscle tension from the first flight, improves circulation, and supports nervous system recovery. This is key for travelers moving between time zones, as it helps to reduce stress signals that contribute to jet lag. By the time boarding begins, the body feels lighter, more relaxed, and better prepared for the next journey.
For those passing through Dubai, you’ll find 7 Be Relax Spas conveniently located inside Terminal 1 and Terminal 3. In Abu Dhabi International Airport, Be Relax Spa is located in Terminal A, directly connected to the Etihad Business Class Lounge. These award-winning spas have earned multiple accolades for turning waiting time into relaxation time.
Spas offer a wide range of treatments, including chair massages, full-body massages, facials, showers, pedicure & manicure and many more. All the services are tailored to travelers needs and range from 15 to 60 minute, covering the necessity of passengers with long and short layovers.
Key Takeaway
A long layover in Dubai or Abu Dhabi doesn’t have to drain your energy. With the right approach, it can become an important part of your journey—helping your body to recover and reset by making wellness focused choices. Opting for light movements, massage recovery and mindful nutrition instead of extensive sitting and junk food.
