This summer flight is back in a big way.
AAA estimated that 3.6 million Americans traveled through airports over the July 4 weekend.
It’s been more than two years since people traveled in this volume, and while many of us are excited to get back into travel, we may be a little rusty on some of the basics. Staying hydrated, for example, is one of the challenges we face when traveling, and especially given the summer heat, you may want to take note of these tips on beating dehydration.
There are a variety of reasons why travel can be dehydrating. The first reason is that traveling disrupts our daily habits, which means we may not drink as much water as we would normally if we were at home.
Second, if you’re traveling by plane, that automatically increases hydration needs because at altitude things get very dry. And a third reason why we can become dehydrated when we travel is that we travel to countries with bacteria that our bodies are not used to, which could cause us to feel dehydrated.
“It’s important to stay hydrated during air travel,” said Dr. Eric Ascher, a family medicine specialist at Lenox Hill Hospital. “Some people who travel by car tend not to drink water for fear of not being able to find a bathroom along the way. Traveling around the world is likely to be something you’re not used to – maybe eating saltier foods, drinking more alcohol than ever, or doing more activities than you’re used to, and hydration with water is an afterthought.”
It is important to be aware of the signs of dehydration so that you can tackle the problem before it gets worse. When travelling, there are some symptoms to look out for that could indicate you are dehydrated.
According to the Cleveland Clinic, some of the biggest signs of dehydration are:
But adults aren’t the only ones who need to keep an eye on their hydration. Families traveling will also want to pay attention to children and babies to ensure they stay hydrated too.
Symptoms of dehydration in children or babies include
It’s probably no surprise that drinking water is the best way to not only stay hydrated and rehydrate. Investing in a reusable water bottle and making sure it stays full throughout your travels is one of the easiest and most cost-effective ways to ensure you don’t get dehydrated on your travels. Aim to drink a minimum of six to eight glasses of water a day, but if you are traveling you should be drinking more than that.
Another way to stay hydrated is to monitor the foods you eat while traveling.
“Water is a great way to hydrate, but so are fruits and vegetables,” Ascher says. “Avoiding dehydrating drinks – coffee, alcohol – and increasing your hydration during exercise will also help prevent dehydration.”
That said, when it comes to staying hydrated in extreme circumstances, water isn’t always enough.
When they are severely dehydrated, electrolytes are important. Electrolytes are minerals in the blood that help to control fluid balance in the body. The top electrolytes are sodium, potassium, and magnesium. Keeping these in balance is what keeps your blood pressure regulated and your muscles contracting normally.
“Fluids and electrolytes such as sodium, potassium and magnesium are important to help the body stay healthy. They help regulate blood pressure, keep your heart pumping normally, and help muscles contract,” says Dr. Nicholas Kman, an emergency medicine physician at The Ohio State University Wexner Medical Center. “Common symptoms of dehydration include feeling thirsty, dry mouth, headache or muscle cramps, nausea and weakness or dizziness.”
Examples of elecrolyte drinks and hydration powders or tablets include brands such as DripDrop ORS , Nuun or Hi-Lyte. Whichever brand you choose, it is essential to understand the importance of replenishing these minerals along with water in order to stay hydrated.
“When you’re dehydrated, water is very important, but not the only way to rehydrate,” Ascher added. “When you’re dehydrated, you need an excess of electrolytes to help your hydration status.”
In addition to electrolyte drinks, Ascher adds that you can find electrolytes in fruits, vegetables, and unsweetened coconut water.
“The average eight-ounce electrolyte drink contains about 14 grams of sugar. In general, people should aim to avoid drinking sports drinks that are high in sugar. Eating too much sugar can contribute to other health issues,” Kman said.
