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Don’t Let Dehydration Ruin Your Trip
By Alpro Pharmacy
December 3, 2024
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Staying hydrated while traveling is often overlooked but is essential for staying energized and avoiding fatigue. The Institute of Medicine (2005) suggested that men need about 3.7 liters of water a day, and women need 2.7 liters from beverages only, but many travelers don’t drink enough. Dry airplane cabins can leave you dizzy and tired, with a 10-hour flight could be causing up to 2 liters of water loss!
Hot climates heighten the risk of heat stroke, and even cold weather can lead to dehydration through dry air and water loss, causing issues like constipation. Let’s explore easy ways to stay hydrated and keep your trip safe and enjoyable!
Not only Water can Rehydrates, Electrolytes too
When it comes to hydration, water isn’t the only solution—electrolytes are needed too. These charged minerals, like sodium, potassium, and magnesium, help maintain fluid balance, nerve and muscle function, and overall hydration. Electrolytes are crucial because they help regulate fluid balance in your body, prevent muscle cramps, and keep you energised. When you sweat or spend time in dry environments, your electrolyte levels drop, and that’s where electrolyte drinks or supplements come in. Travel often leads to fluid and electrolyte loss through sweat or dry environments. Without enough electrolytes, water alone won’t effectively rehydrate you.
Convenient options like electrolyte jellies are perfect for travel—lightweight, portable, and hassle-free. To stay energized and hydrated, pair regular water intake with electrolytes and keep your trips smooth and enjoyable!
Mix It Up: Balance Salty with Hydrating Foods
When we travel, trying local food is part of the fun! Every place has its own special dishes and drinks. But eating too much of the wrong things can lead to dehydration, which we want to avoid. Salty foods are common in many places, but too much can dry you out. To balance that, eat hydrating foods like fruits and vegetables to help keep you hydrated.
Here’s how,
- steamboat with orange slice
- smoked salmon with cucumber
- chips with berries
- frozen and canned meals with watermelon
- seafood with tomatoes
and many more. So, any salty foods can be paired with any refreshing foods that you prefer.
Cut Back the Caffeine, Alcohol, and Sugary Drinks
Certain drinks can also contribute to dehydration, including caffeine, alcohol, and sugary beverages. Both caffeine and alcohol are diuretics, meaning they make you pee more, which leads to fluid loss. Alcohol can also make you feel less thirsty, which can make dehydration worse.
Sugary drinks, like soda or frappe, can pull water out of your body cells, further dehydrating you. Combination of caffeine and sugar will make it even worse. To avoid dehydration, it’s important to drink plenty of water or beverages with electrolytes to stay hydrated.
Carry Your Bottle, and Finish it!
We’ve all heard we should drink 8-10 glasses of water a day, but what about when you’re traveling? Do you need more? It depends on the weather and how active you are. If it’s hot or you’re doing a lot of physical activity, you should drink more water. A simple way to make sure you’re staying hydrated is to bring your own reusable water bottle. Choose one that’s light, durable, and easy to carry, like a collapsible bottle.
Many places, like airports and restaurants, offer free water refills, so you won’t run out. Try to refill your bottle two or three times a day and drink small sips throughout the day. Just be mindful not to drink it all in one sitting as it may lead to frequent bathroom trips. Don’t wait until you’re thirsty—drink regularly. You can even set a phone reminder to help you stay on track!
Staying hydrated while traveling isn’t just important—it’s essential for feeling your best. By drinking electrolyte-rich beverages, balancing salty foods with hydrating fruits and veggies, and limiting drinks like caffeine, alcohol, and sugary beverages, you’ll keep your body in top shape.
Don’t forget to carry a water bottle and sip regularly, even before you feel thirsty, to keep your energy up. With these simple habits, you’ll stay refreshed, ready for adventure, and in sync with your travels.
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Consult our healthcare professionals on Alpro E-Pharmacy if you have any health-related concerns. Alpro E-Pharmacy is specially designed to bring convenience to everyone including those who wish to get 𝗖𝗼𝗺𝗽𝗹𝗶𝗺𝗲𝗻𝘁𝗮𝗿𝘆 𝗣𝗵𝗮𝗿𝗺𝗮𝗰𝗶𝘀𝘁 𝗖𝗼𝗻𝘀𝘂𝗹𝘁𝗮𝘁𝗶𝗼𝗻 or 𝗦𝗮𝗺𝗲 𝗗𝗮𝘆 𝗠𝗲𝗱𝗶𝗰𝗮𝘁𝗶𝗼𝗻 𝗗𝗲𝗹𝗶𝘃𝗲𝗿𝘆 without stepping out from their comfortable home or even hotel. You can even send medications to your loved ones without hassle! Our pharmacists are always ready to assist.
If you need any further help, you are always welcome to use Alpro E-Pharmacy service on Whatsapp or call our hotline 019-7021923
Disclaimer: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your qualified health professional.
Citations
- Institute of Medicine. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate
- Terry, J. (1994). The major electrolytes: sodium, potassium, and chloride. Pubmed.
- Goodman, A. (2023). It’s Not Your Imagination: Flying Is Dehydrating – Here’s Our Ultimate In-Flight Travel Hack. The Chalk Board. https://thechalkboardmag.com/in-flight-travel-hydration-hack/
- Garcia Arroyo et al., (2016). Rehydration with soft drink-like beverages exacerbates dehydration and worsens dehydration-associated renal injury.
- Whelan, C. (2019). 25 Foods That Replenish Electrolytes. Healthline. https://www.healthline.com/health/fitness-nutrition/electrolytes-food
- Rukhnama, Waheed, W., & Tahir, A. (2024). Assessing The Impact of Caffeine Induced Dehydration Among University Going Students. Pakistan Journal of Allied Health Sciences.
