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Staying hydrated is essential for several reasons. Adequate hydration means your body temperature is regulated, joints are well lubricated, you’re sleeping well, and your cognition and mood are at their peak. Hydration ensures that the body is free of infection and the organs are functioning properly. Sometimes, problems arise when we travel because, in the rush, we often forget to drink enough fluids.
Sweta Himatsingka, nutritionist at Fast & Up shares, “Travel can be fun, but it often comes with challenges, and one of the most common is staying adequately hydrated. Whether you’re exploring a busy city or hiking through scenic landscapes, the right Staying hydrated is crucial to your well-being. Dehydration can adversely affect your energy levels, mood, and overall health. Fortunately, there are practical strategies to ensure you stay adequately hydrated while on the move.”
The importance of staying hydrated
How long will it go without water? “The human body can survive for up to two weeks without food, which is an incredibly long time. But you can survive for about three days without water. Your body is made up of 70-80 billion cells, and 75-80 percent of these cells are water,” says Sweta Himatsingka. live.” Himatsingka added that water is essential for a large number of biological functions, including but not limited to:
● Maintaining optimum temperature.
● Keeping joints healthy.
● Facilitation of nutrient transport into cells.
● Preservation of organ function.
● Help the immune system.
Signs of dehydration
Dehydration occurs when the body loses more fluid than it takes in, leading to an imbalance, Himatsingka said. Common symptoms include:
● Dark yellow urine, decreased frequency of urination, or concentrated urine with a strong odor.
● Thirst is an early indicator, indicating the body’s need for more fluids. Dry mouth and sticky saliva may also be present.
● Inadequate hydration can cause fatigue, dizziness, and headaches, which affect cognitive function, dryness, rapid heart rate, cramps, etc.
How to Stay Hydrated When You’re on the Go
Himatsingka shares essential tips to help you stay hydrated on the go and highlights items to include in your travel kit so you’re ready for any adventure.
1) Bring reusable water bottles
Carry a reusable water bottle to reduce single-use plastic waste and make it easier to stay hydrated throughout the day. Aim to drink at least eight glasses of water per day, adjusted based on your activity level and the climate of your destination.
2) Portable water purifier
Consider including portable water purification options in your travel kit, such as water purification tablets or a compact water filter. These tools can help ensure you have access to clean water wherever your journey takes you.
3) Chia seeds
Chia seeds are considered an energy-boosting food and have hydrophilic properties. Chia seeds absorb 9 to 12 times their weight in water, which means that eating them can help you stay hydrated for longer.
4) Electrolyte supplements
Long hours of travel, especially by air, can lead to dehydration. Combat this by including electrolyte supplements in your travel kit. They can help replenish essential minerals lost through sweat and keep your body in balance. There are faster ways to fuel electrolytes. Effervescent is most convenient to carry, especially for travelers.
5) Hydration-boosting foods
Pack water-rich snacks like fruits (watermelon, oranges, and berries) and vegetables (cucumbers and celery). They not only provide essential nutrients but also contribute to your daily fluid intake.
6) Insulated water bottle
For those hot summer days or cold winter hikes, invest in an insulated water bottle. These bottles can keep your drinks at the desired temperature for an extended period of time, ensuring a refreshing sip when you need it most.
7) Hydration reminder app
Consider downloading a hydration reminder app to your smartphone. These apps can send periodic alerts, reminding you to take breaks and hydrate. Set personalized goals based on your activity level and the climate of your destination.
8) Avoid excess alcohol and caffeine
Both alcohol and caffeine have diuretic effects, meaning they can increase urine production and contribute to dehydration. Limit your consumption of alcoholic and caffeinated beverages and balance them with adequate water intake to offset their dehydrating effects.
9) Be aware of the climate
Hot and humid conditions can increase perspiration, while cold and dry environments can decrease perspiration. Adjust your water intake based on the climate, and be proactive in preventing dehydration.
10) Sun protection
Pack a wide-brimmed hat, sunglasses, and a high-SPF sunscreen to protect yourself from the sun’s rays. It helps prevent sunburn and reduces the risk of dehydration due to excess heat.
“Staying hydrated while traveling isn’t just about comfort; it’s crucial to your overall health and well-being. By including these essentials in your travel kit, you can ensure you have the tools you need to stay hydrated wherever your adventures take you. .. So, before you embark on your next journey, pack smart, stay hydrated and make the most of every moment on the road,” advises Swetha Himatsingka.
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