Revitalize Your Travels: 7 Essential Tips for Optimal Hydration on the Go

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Feeling thirsty? Tackle your adventure with the right travel nutrition.

Whether you’re hopping on and off planes, conducting site inspections in exotic cities, skiing the Alps or setting off on a famous trek like the Inca Trail, staying hydrated is vital to making the most of a trip. It’s easy to forget to drink enough water, especially if you have a busy schedule or are consumed by the thrill of adventure!

Here are seven helpful tips to stay hydrated while travelling.

Common signs of dehydration

The reality is most of us have experienced the symptoms of dehydration from time to time. Before you learn how to stay hydrated while travelling, it’s important to know the signs of dehydration to look out for.  

This can include: 

  • Feeling thirsty 
  • Fatigue 
  • Headache 
  • Muscle cramps or weakness 
  • Dizziness 
  • Dry mouth 
  • Dark urine and infrequent urination 

How to stay hydrated while travelling

Enjoy your trip from start to finish with these seven helpful tips.

#1. Know how much you should be drinking

The first step in managing how to stay hydrated while travelling is knowing how much you should be drinking. For adults, the recommended fluid intake is between 2.1 and 2.6 litres per day – that’s around 8-10 cups of fluid. Your intake should increase in hot weather or if you’re undertaking strenuous exercise. 

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#2. Hydrate before and after a busy day

Planning a day trip? Drink 1-2 glasses of water before you leave your accommodation, and when you arrive home. If travelling in a foreign country, always ensure your drinking water is safe and clean. 

#3. Always carry water with you

Carrying a water bottle with you may seem cumbersome, but it’s the best way to stay hydrated while travelling. There are plenty of lightweight and insulated water bottles or hydration bladders on the market to make it easy. 

#4. Drink plenty of water of long-haul flights

Between the worry of waking the passenger next to you to use the bathroom to the low-humidity point of the cabin, it’s very easy to become dehydrated on a long-haul flight. Remember to: 

  • Take a glass of water every time the cabin crew offer it 
  • Best yet, bring your own water bottle to fill up and sip as you please 
  • Avoid caffeine and alcohol before and during the flight
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#5. Drink electrolytes

Water is an adequate replacement fluid for short hikes or walking tours around a city. For more active adventures or multi-day hikes, it’s a good idea to drink specially formulated electrolyte-containing fluids (ex. sports drinks) as they help ensure fluid is absorbed and retained more efficiently by the body.

Electrolytes are available in liquid, tablet and powder forms which can be easily carried in your backpack.

#6. Take extra caution in hot climates

Hot climates will put you at increased risk of dehydration and heat stroke, so be sure to:

  • Avoid being in the sun for long periods of time: sunburn affects the body’s ability to cool down and increases dehydration
  • Avoid strenuous physical activity during the hottest times of the day: heavy sweating leads to greater fluid and mineral losses from the body
  • Always wear sunscreen
  • Wear light coloured, loose fitting clothing
  • Wear a wide-brimmed hat
  • Avoid alcohol and highly sweetened drinks

#7. Eat foods that help hydrate

Did you know that what you eat can affect how to stay hydrated while travelling 

Solid foods contribute about 20% of our total daily water intake. Of course, some foods are better than others. Fruits and vegetables such as watermelon, oranges, iceberg lettuce, cucumber and strawberries to name a few, have a high water content and are great things to eat to stay hydrated.  

Be careful in developing countries however, as fruit and vegetables have been washed in local water which may be contaminated. 

Discover how World Travel Protection can help you in a medical emergency

Whether you or your staff are travelling to major events around the world, your requirements might go further than these important festival safety tips. World Travel Protection is a 24/7 travel and medical assistance provider that helps support its customers when medical, travel and security emergencies arise. Our Travel Risk Management Solutions help provide travellers with all the support they need pre- and during travel via our portal, app, and in-house experts. Fill out the form below to find out more.