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Before embarking on your next adventure, it is crucial to understand the environment you will be entering. Are you vacationing in Rome? Trekking through the Amazon? Camping in Yosemite? No matter your destination, the importance of hydration should remain at the top of your list. The following tips will help you stay hydrated as you travel.
Many people suffer from dehydration simply because they are unaware of how much water they should drink each day. Without a set goal in mind, it is easy to forget to drink water or to wait until you are thirsty. Feeling thirsty is a common sign of dehydration, so by waiting until then to drink water, it is often too late. Instead, take small sips of water over the course of your day instead of waiting for your body to signal its need for water. Avoid chugging water, which can cause your cells to swell (1).
The old adage of “drink eight glasses a day” is a good ballpark, and it can be useful to ensure you are drinking water throughout the day. However, determining your hydration goal should take into account more than just a generalization. Instead, calculate your daily intake by halving your body weight and then drinking that amount in ounces. For example, a person who weighs 150 pounds should drink 75 ounces of water each day.
Even if you know your hydration goal, water might not always be accessible. Bringing a refillable water bottle allows you to access water, even in places where you cannot easily get water. For example, bring a refillable water bottle through security at an airport, and then fill the water bottle at your gate. This ensures you will have water, even before the flight attendants come by. In the instances that your nearby water source is questionable, consider bringing along a refillable water bottle that doubles as a water filter. For example, Seychelle’s Standard Bottle will remove chemical, inorganic, radiological, and aesthetic contaminants to ensure you are drinking the freshest water available.
However, in some areas, you may not even have running water to filter, like on a camping trip. In areas where tap water is not available to be filtered, it is recommended to bring a filter that can handle outdoor water sources, like lakes or streams. In this case, a hollow fiber straw might be your best bet, since one straw can filter up over 1,300 gallons of water while safely removing 99.999% of bacteria and parasites. If you are staying near a lake or stream and continually drawing from its water, try a Gravity Bag. A Gravity Bag will allow you to filter water through a hanging bag, and you can use that water to refill your water bottle, giving you more clean water on-the-go.
Staying hydrated is not only dependent on how much water you drink, however. Your environment and the foods you eat can also help (or hurt) your hydration status. For example, hot, humid, or dry environments can all increase your risk of dehydration. In these environments, it is crucial to drink more water.
Additionally, the foods you eat can affect your hydration. Foods and drinks high in sodium, caffeine, or sugar can all lead to dehydration (2). However, other foods are rich in water, which can help hydrate your body. For example, raw fruits and vegetables are often full of water and can help your body get the water it needs. Water-rich foods include cucumber, lettuce, celery, radish, tomato, zucchini, strawberries, and watermelon, to name a few (3). Eating these foods, especially in a hot, humid, or dry environment, can help keep your body hydrated.
Sometimes, you travel to a place where you feel like you are drinking enough water, and yet you are still thirsty. This tends to happen in hot or humid environments, since so much water is lost through sweating. If this is the case, you may consider adding electrolytes to your water. Electrolytes are added minerals that help your body hydrate quicker.
While all water contains small amounts of electrolytes, you can add more to your water. Alkalizing your water, for example, adds healthy electrolytes like magnesium, potassium, sodium, and calcium to your water. These minerals can help your body stay hydrated. You can alkalize your water on the go by using an alkalizing water bottle, like the pH20 Grip Bottle. WIth this refillable water bottle, you can rest assured that your water will not only be filtered, but it will be alkalized for added hydration.
Electrolytes can also be added to your water, usually through a powder or droplets that you add to regular drinking water. These are also an excellent source of electrolytes and may come in different flavors, but beware of added sugars before relying solely on electrolyte packets.
As previously mentioned, understanding the environment you are traveling to will make all the difference. For example, if you bring a water bottle with no filter to a bacteria-infested pond, you will probably end up sick. It is necessary to understand the contaminants that your destination has in water. Even bringing a water bottle with a water filter to that pond will be in vain, if that filter cannot protect you against microorganisms.
Once more, research your destination ahead of time. If you are travelling to Spain, Italy, or another part of Europe and staying in a hotel, then industrial runoff, insecticides, and heavy metals may be your biggest concerns (4,5). In this case, it is important to bring along a water filter that can remove chemical and inorganic contaminants. Seychelle’s stainless steel thermal bottle, for example, is independently lab-tested to remove these contaminants, making it the ideal travel companion for your next European vacation.
However, if your travels take you deep into the wilderness, chemical contaminants are probably not your top concern. In this case, you may be drawing your water from a lake, stream, or other natural water source. Drinking unfiltered water in the wilderness comes with a high risk of infection, but this can be avoided. Pair your refillable water bottle with a Gravity Bag to ensure that 99.999% of bacteria and parasites are removed before you drink your water.
By researching your destination beforehand, you can better understand the contaminants you will face. This can help you bring along the appropriate tools to ensure your water is safe to drink.
The best portable water filter for travel depends on your specific trip and needs. By investigating your destination ahead of time, you can determine the best water filter to bring along for your excursion. To ensure you are staying hydrated during your travels, set a goal to determine how much water you should be drinking. Bring along a refillable water bottle, as well as some water-rich snacks. In extreme environments, be sure to pack electrolytes or an alkalizing filter that will add electrolytes to your water. Finally, do you research to ensure the water you are drinking is safe, or bring the proper tools along to create safe drinking water yourself.
What hydrates quicker than water?
Electrolytes can hydrate the body quicker than normal drinking water.
Is it better to chug or sip water?
Sipping water is better for your body, as chugging water can overwhelm your cells and causing them to swell.
What is the best water filter for traveling?
The best water filter for traveling depends on your needs. Some water filters focus on chemical or inorganic contaminants, while others filter our microorganisms.
References
Cleveland Clinic,https://my.clevelandclinic.org/health/diseases/water-intoxication
Manya Singh,NDTV,https://www.ndtv.com/health/these-foods-might-be-dehydrating-you-this-summer-5720557
UCLA Health,https://www.uclahealth.org/news/article/15-food-that-help-you-stay-hydrated
M. I. Llamas-Dios, et. al.,Science Direct,https://www.sciencedirect.com/science/article/pii/S004896972102893X
Sarah Pizzini, et. al., National Library of Medicine,https://pubmed.ncbi.nlm.nih.gov/38331156/
