11 Simple Ways to Stay Hydrated While Traveling
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Cover Image by Olya Adamovich from Pixabay
I’m ending my summer in NY in Finger Lakes Wine Country for the TBEX travel conference. While here, I’ve been visiting the museums, eating and drinking at local restaurants and bars, and walking around the downtown area.
Traveling is exciting, but it can take a toll on your body if you don’t stay properly hydrated. I typically drink 48-60 ounces of water on a regular day but on vacation, it can be a lot less, causing me to become dehydrated. Luckily I was able to take notice and develop an easy method to drink more water and stay hydrated when traveling.
Whether you’re on a long flight, taking a road trip, or exploring new places, keeping your hydration levels up is essential for maintaining energy and avoiding travel dehydration. Here are the best ways to ensure proper hydration no matter where your travel plans take you.
Why Hydration Matters When Traveling
The human body is made up of about 60% water, and losing even a little can lead to dehydration. Traveling, especially by air travel, can cause rapid water loss due to the low humidity levels in airplane cabins. Road trips and summer travel can also increase dehydration risks due to prolonged sun exposure, heat exhaustion, and air conditioning that dries out the air.
Signs of Travel Dehydration
- Dry mouth and dry eyes
- Muscle cramps
- Dark urine
- Fatigue and low energy levels
- Headaches
How to Stay Hydrated While Traveling
1. Purchase Bottled Water Upon Arrival
A good tip for staying hydrated while traveling is to purchase bottled water when you arrive at your destination. Some hotels provide complimentary bottled water when checking in, but mine did not. Purchasing food and drinks at the hotel can add up so I saved money by going shopping.
While in Corning and the Finger Lakes region, I made a trip to the nearest Target to purchase some bottles of vitaminwater® zero squeezed® and DASANI®. Since my hotel had a full-sized refrigerator, I stocked up and kept them cool for the duration of my stay.
2. Carry a Reusable Water Bottle
Bringing your own bottle is a great way to remind yourself to drink more water. A refillable bottle with a built-in flip straw makes it easy to sip on the go. Many airports allow you to bring an empty water bottle through airport security and refill it at water stations.
The weather in Corning has been pretty cool, and perfect for walking around. While exploring Corning’s Gaffer District, I kept a bottle of vitaminwater in my bag to drink when I felt thirsty.
3. Drink Enough Water Before and During Your Trip
To prevent dehydration, make sure to drink plenty of water before your flight or road trip. Aim for at least eight glasses of water a day. A good starting point is to drink a glass of water before leaving and continue sipping throughout your journey.
4. Choose the Right Drinks
While traveling, opt for plain water, coconut water, or herbal teas to maintain hydration. Avoid sugary drinks, soft drinks, and fruit juices as they contain empty calories and can contribute to dehydration. Sports drinks can be a great option for replacing lost electrolytes, especially during high-intensity travel activities.
5. Avoid Alcoholic and Caffeinated Beverages
It is hard to visit the Finger Lake Wine Country and NOT drink, but I’m limiting myself. Alcoholic drinks, caffeinated beverages, and energy drinks have a diuretic effect, which means they can cause your body to lose more fluids, causing dehydration. If you enjoy coffee or tea, balance it out by drinking a lot of water alongside it.
After a fun night having dinner and drinks with other content creators, I spent the rest of the night rehydrating by drinking DASANI while editing photos for social media before bed.
6. Eat Water-Rich Foods
A great way to stay hydrated is by eating water-rich fruits and vegetables. Foods with high water content include:
- Bell peppers
- Watermelon
- Tomatoes
- Cucumbers
- Oranges
Potassium-rich foods, like bananas, also help maintain hydration levels and replenish electrolytes lost due to water loss.
7. Use Hydration Boosters
Chia seeds have hydrophilic properties, meaning they absorb water and help your body retain hydration. Adding them to smoothies or snacks can be an easy way to boost your water intake.
8. Be Mindful of High Altitudes and Long-Haul Flights
The dry air in airplanes and high altitudes can quickly dehydrate you. On a long-haul flight, make sure to drink ounces of water regularly. Flight attendants often provide bottled water, but it’s a good idea to bring your own bottle of water to sip throughout the trip.
9. Keep a Face Mist Handy
A face mist is a perfect choice to keep your skin hydrated in dry air environments, especially on flights or during long journeys.
10. Monitor Your Hydration Status
Take note of the signs of dehydration and adjust your water intake accordingly. If you’re feeling fatigued, dizzy, or have dark urine, it’s time to drink more water.
11. Be Prepared for Different Water Sources
When traveling internationally, tap water may not always be safe to drink. Carry a water filter or opt for bottled water to ensure you’re drinking clean water. If you’re unsure, always choose bottled water over local tap water.
Hydration is key to feeling your best while traveling. Whether you’re planning your next trip for business or leisure, prioritize drinking enough fluids, eating water-rich foods, and carrying a refillable bottle to maintain your hydration levels. Following these healthy habits will help you stay refreshed and ready for any adventure!
I have only a few days left in the Finger Lakes area and drinking the DASANI and vitaminwater has helped me stay hydrated through the day. I’ve been drinking so much, I may have to take another trip to Target to get some more.
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