Staying hydrated while traveling can pose some challenges - you might have a great at-home routine, but the minute you're on the go, things can get a bit trickier! But don't fear, dehydration isn’t something you need to worry about when you’ve followed some of our expert tips and best practices to stay hydrated while traveling!
Dehydration is a nasty thing that can sneak up on you very quickly, at home and on-the-go. While the symptoms can vary, you need to know the basics of tracking your water intake and correlating it with urine color as you go through your day. But how much water is enough to drink during the day? On average, adults need 6 to 10 cups (8-ounce cups) of water a day, and even more when flying!
Flightfud does a great breakdown on why flying causes dehydration, we've included it below for your reference:
- Water loss. Apparently, research shows that the conditions of an airplane can lead to 1.5-2 litres of water loss in a 10-hour flight* despite water intake.
- Lower air pressure. While the aircraft cabin is highly controlled, it’s still subject to shifts in altitude. Aircraft tend to have low air pressure, which contributes to dehydration by necessitating increased respiration - ie breathing.
- Extremely low humidity levels. Cabin air is dryer than the Sahara Desert. Seriously. You can expect a typical passenger aircraft to have about 12% humidity. The Sahara sees about 25% humidity. It has to be this way; to support a more comfortable humidity level, the aircraft would have to carry gallons of heavy, expensive water, and would be at risk for excess condensation which can be damaging and corrosive to the parts of the aircraft.
- Decreased fluid intake. Most people don’t even drink enough water when they’re at home, let alone on travel days, and decreased fluid intake doesn’t just come from the (lack of) water you’re drinking. The reduction of H20-rich foods like fruits, vegetables, and whole grains can contribute to dehydration as well because 20% of your daily fluid intake tends to come from food. A lack of accessible, convenient, and portable food is a common traveler pain point.
This last point is crucial, because it's the one point we have the ability to control! See below for our tips on how to stay hydrated while traveling!
Eat Foods with High Water Content
When traveling, choose to pack and snack on water-rich food. These are foods like watermelon, berries, pineapple, and cucumbers. They’re easy and delicious bites to grab for that bit of extra hydration. In addition to packing the right snacks, starting your next travel day with a water-rich breakfast like oatmeal or a green smoothie is a great way to get a jumpstart on the extra hydration needed to get you through the day!
Chia seeds have hydrophilic properties, meaning they love water! Chia seeds can absorb more than nine times their weight in water, which means that eating them can help you stay hydrated longer. This is a great hack to keep in mind next time you travel! Plan ahead and enjoy a chia smoothie or chia sprinkled over your yogurt for breakfast before your next flight or buy a chia pudding at the airport and bring it on the plane for a tasty hydrating treat in the air!
Avoid Sugar and Caffeine
Coffee, even though it helps most of us start our day, actually increases water loss and in turn, dehydrates your body. Sugary drinks might help quench your thirst in the moment, but the sugars and artificial ingredients siphon out the body’s water storage by forcing your organs to work harder to process them. Sugary drinks that are caffeinated are the ultimate no-no! They should be avoided at all costs while traveling, since they make you lose more water than you gain!
Coconut water contains natural electrolytes and potassium levels closely equivalent to a banana, so in the short-term it can provide greater benefits more efficiently than water. It's an extremely common beverage around the world, so it is usually convenient and easy to find, plus affordable! Extra points if you drink yours straight out of a coconut on the beach while on holiday 😉
Pack Portable Electrolyte Supplements
Sometimes it’s hard to come by any of the aforementioned hydration ideas if you’re in the middle of a flight or in a foreign country, so be prepared and pack our conveniently portable sachets of Keppi’s electrolytes! Their small size make them perfect to carry in your handbag or backpack. As a bonus, Keppi’s sachets are the perfect serving size and dissolve super-fast in water, so you can mix on-the-go and enjoy!
Staying hydrated during travel is key to preventing illness and enjoying your trip. By following these tips, you can ensure you stay healthy and have plenty of energy for sightseeing and exploring.