6 Tips To Avoid Dehydration While Travelling
Image Credit: Summer months | Image Credit: Freepik.com

The ongoing summer season has given rise to heatwaves across the country. Several states in India have been under red alert and the temperature seems to be rising every alternate day. The condition becomes dreadful if you are travelling to your office or for any other work. What do you do then?  

While travelling on private or public transport, the sun beats down on your skin, which could lead to sweating, tanning, and dehydration. Travelling can often disrupt the usual routine, usually hydration habits. Dehydration can derail your productivity and overall well-being, leaving you feeling sluggish and prone to headaches. Besides, staying hydrated is crucial for maintaining energy levels.  

Thus, here are six essential tips to help you avoid dehydration while travelling:   

  • Carry A Reusable Water Bottle  

One of the simplest and most effective ways to stay hydrated while travelling is to carry a reusable water bottle. Most airports, train stations, and public places now have water fountains or bottle-filling stations, making it easy for you to refill on the go. You can opt for a durable, lightweight bottle that can easily fit in your bag. In some bottles, there are also built-in filters, ensuring you have access to clean water wherever you are. Besides, keeping a water bottle handy serves as a constant reminder to drink up and makes it easier to keep track of your intake.  


  • Set Hydration Reminders  

Oftentimes it may happen to you that when you’re exploring new destinations or caught up in a meeting, it’s easy to forget to drink water. It is important to set reminders on your phone that can help you to stay on top of your hydration needs. Focus on drinking small amounts of water regularly instead of consuming large quantities infrequently. Besides, there are also apps that are designed to track water intake, sending you timely notifications. This consistent approach helps your body to maintain optimal hydration levels throughout the day.   

  • Eat Water-Rich Foods  

It is of utmost importance to incorporate water-rich foods in your diet which is an excellent way to boost hydration. Include fruits and vegetables such as cucumbers, watermelon, oranges, strawberries, and celery which have high water content, thus contributing to your daily fluid intake. Snaking on these foods is refreshing in the hot summer months. Moreover, soups, broths, and smoothies are great options that provide both hydration and essential nutrients. Packing some of these snacks for your journey can be convenient as well as beneficial.   

  • Monitor Your Caffeine And Alcohol Intake  

Owing to their diuretic effects, caffeinated and alcoholic beverages can contribute to dehydration. The diuretic effect means an increase in urine production and consequently leading to fluid loss. Although it is okay to enjoy a cup of coffee or a glass of wine, it is important to balance these with sufficient water intake. Thus, for every caffeinated and alcoholic drink, try to drink an equivalent amount of water. This process helps you to counteract dehydration effects, ensuring you maintain adequate hydration.  

  • Stay Cool And Shade Yourself  

If you’re exposed to excessive heat and sun exposure, you may experience the risk of dehydration while travelling. Wear light, breathable clothing and a hat to protect yourself from the sun. You can also take breaks in shaded or air-conditioned areas that can help you to regulate your body temperature and reduce fluid loss through sweating. Use a portable fan or cooling towel that provides relief and keeps you comfortable.   

  • Pay Attention To Your Body’s Signals  

Lastly, the most important part is to listen to your body to prevent dehydration. Common signs of dehydration include thirst, dry mouth, dark yellow urine, fatigue, dizziness, and headaches. If such signs are noticed in your body, increase your fluid intake immediately. Keeping a check on the colour of your urine is a simple and effective way to monitor hydration. Pale yellow urine indicates good hydration while darker urine suggests your intake more fluid. Always keep a note of how your body feels and respond promptly to any signs of dehydration.