Lauren Manaker, MS, RDN, LD, CLEC, CPT, reminds us: “During the summer, staying hydrated should be a priority. “This is all the more essential if you’re traveling somewhere warm, engaging in physical activity, or will be at higher altitudes than you’re used to.”
Up front, let’s see how she and other nutritionists recommend staying calm, cool, in control, and cooling off this summer—no matter where your travels take you.
7 RD-approved tips to stay hydrated while traveling this summer
1. Pack a reusable water bottle
“Always carry a water bottle with you and refill it whenever possible so that you always have water on hand,” says Manaker. While this tip is without question, it’s especially useful when you’re on a plane because you can refill your bottle after going through security—not to mention it’ll save you money at the airport And your destination, reducing plastic waste and making you less dependent on keeping H2O available once you’re officially on leave.
2. Mix water with fruit
Not a big fan of plain H2O? Delight your taste buds with creative fruity flair. “Bring a reusable water bottle filled with fruits of your choice — or ice cubes with frozen fruit inside,” says Maya Feller, MS, RD, CDN, author of the book. can add flavor and encourage drinking. Eating from our roots: Over 80 healthy home-cooked favorites from cultures around the world.
Feller’s ice cube recommendation might be easiest for day trips or even road trips if you’re packing ice buckets. However, you can also stock up on fruit in your travel fridge, soaking it in water overnight so you wake up with a cool, refreshing and delicious glass of water.
3. Eat plenty of fruits and vegetables to stay hydrated
ICYMI, water isn’t everything, end all water supplies you can rely on. Countless drinks (including my favorite iced coffee) can count towards your daily hydration needs, as can a variety of hydrating foods. “Fruits and vegetables can add water to your day,” says Feller. “At our clinic, we talk to patients about including the culturally appropriate, affordable and accessible fruits they enjoy.”
“Fruits and vegetables can add water to your day,” says Feller. “At our clinic, we talk to patients about including the culturally appropriate, affordable and accessible fruits they enjoy.”
Feller cites watermelon, cucumber and lettuce as some of the top agricultural commodities with high water content. Kiwi and berries, two delicious seasonal fruits, “contain about 80% water and are also a good source of water,” she continues. She also recommends eating pineapples, mangoes, grapes, apples, and citrus fruits. (PS Many of these are great options not only for post-meal snacks and desserts, but also for H2O infusions.)
4. Keep the electrolyte pack on hand
Brooke Alpert, MS, RD, CDN explains: “Both water and electrolytes are essential in the summer heat and when traveling—especially when sweating, but also essential for basic function human simplicity. “Water alone is often not enough to replenish your body; without proper electrolytes, the water won’t be absorbed as efficiently and you’ll often just be in the bathroom more.”
As a result, Alpert recommends stocking up on travel-friendly electrolyte packs to include in your summer drinking routine. Her top pick is Hydrating Electrolyte Mixes from Cure, which are all natural and contain no added sugar. “When you’re dehydrated, you’re not just losing water in your cells. You’re missing essential minerals like sodium and potassium that your body needs,” she continued. Cure’s flavored electrolyte packs “replenish these minerals through pink Himalayan salt and coconut water, which will ensure that the water you’re drinking is better absorbed by your body and helps stay hydrated.”
5. Limit alcohol when possible
I’m not going to tell you to skip the booze if you want to enjoy it on your well-earned vacation. That said, it’s best to pay attention to your overall intake, especially as far as hydration is concerned. Manaker suggests: “Since alcohol can be dehydrating, opt for a mocktail instead of a cocktail in the evening. Or, at the very least, try to hydrate before absorbing or swirling your adult with H2O or carbonated water. Besides supporting hydration, both can help reduce the likelihood of waking up with a nasty hangover.
6. Consult your urine to assess hydration status
Sometimes, you may not even realize you’re dehydrated until adverse symptoms appear—but checking your urine color regularly can keep you going. In general, your urine output is a great indicator of your hydration status, Feller notes. “Light yellow urine indicates that you are well hydrated, while dark or rusty urine — not due to medication use — can be a sign that you may benefit from drinking it. more water.”
“In general, your urine output is a great indicator of your hydration status. Light yellow urine indicates that you’re well-hydrated, while dark or rusty urine—not caused by medication—can be a sign that you’ll benefit from drinking more water. than.”
7. Track your water intake
Feller suggests aiming for a minimum two liters of water per day during the summer months. Adjust as needed based on factors including your urine color, activity level, and sweat volume.
“When you sweat, you can lose up to two to three liters of fluid per hour, which is why you need more fluids and electrolytes,” adds Alpert. Keeping your trusty reusable water bottle nearby can help you keep track of your H2O levels with ease. Just be careful to refill it a certain number of times each day to reach the two-litre threshold.