Traveling takes us out of our normal routines and exposes us to new places, experiences, and cultures. While that’s one of the best parts of travel, it can also introduce a few unexpected risks—dehydration being one of the biggest and most common.
Why Dehydration Happens While Traveling
Let’s be honest: most of us probably don’t drink enough water at home. Add travel into the mix, and staying hydrated can fall even further down the priority list.
Dehydration is more likely to happen if:
- You’ve enjoyed too many adult beverages
- You’re visiting destinations at high elevations
- You’ve spent long hours in the sun
- You’re traveling in warm or tropical climates
- You’re on long-haul flights
In these situations, proper hydration isn’t just helpful—it’s essential. Severe dehydration can land you in the Emergency Room, a destination no traveler wants on their itinerary.
Signs You May Be Dehydrated
Mild to moderate dehydration symptoms can include:
- Dizziness
- Extreme thirst
- Dark-colored urine
- Headaches
- Confusion
More serious symptoms that require medical attention include:
- Diarrhea lasting more than 24 hours
- A fever of 102°F or higher
- Fainting
- Extreme fatigue
- Confusion
- Persistent vomiting
How to Stay Hydrated on the Go
The best prevention is simple:
- Travel with a refillable water bottle.
- Keep it filled and sip consistently throughout the day.
- Drink 8 ounces of water per hour when flying or spending time outdoors.
- Add electrolyte packets or tablets to your water especially in hot weather.
- Go easy on coffee and alcohol, which can increase dehydration.
- Drink more than you think you need when traveling in hot, humid, or high altitudes.
- Incorporate water-rich foods at meals such as fruit, veggies, soups, or yogurt.
- Sun exposure speeds fluid loss. Protect yourself; seek shade, wear sunscreen, and don’t forget your lips—wear a lip balm with sunscreen.
- Consider wearing compression socks on flights to maintain fluid balance and help circulation.
A little mindfulness goes a long way. Staying hydrated helps you feel better, think clearer, and enjoy your trip to the fullest—without any unwanted hospital visits.
Safe travels and happy sipping!
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