6 Tips: Avoid traveling dehydration in summer

Summer vacations have started and you are ready with your bags to travel to your favorite place. Traveling in summer can be exciting but it can be equally harmful for our health as we have to face dehydration in summer if we do not take care of our body’s hydration.

The scorching heat of summer and sweating cause water loss from our body and make it dull and dehydrated. If you don’t take care of your body while traveling then you can suffer from health issues and the whole of your traveling fun will turn into a hospital visit.

If you also want to avoid dehydration in summer then it is important to keep yourself hydrated during the whole journey. If you are also set with your plans for traveling and want to avoid dehydration then do follow certain precautions.

Before moving on to the hydration tips let’s understand about dehydration.

What is Dehydration?

Dehydration is a condition in which you lose more fluid than you take in, and your body doesn’t have enough water and other fluids to carry out its normal functions. If you don’t replace lost fluids, then you have to suffer dehydration in summer.

It is the most prevailed condition in summer and young children and older adults are seen as more affected by it. If you are also traveling during the summer then it is important to keep yourself hydrated. Here are some symptoms that can help you understand dehydration in summer.

Symptoms of dehydration in young children:

  • Dry mouth and tongue

  • No tears when crying

  • No wet diapers for three hours

  • Sunken eyes, cheeks

  • Sunken soft spot on top of the skull

  • Listlessness or irritability

Symptoms of dehydration in adults:

  • Extreme thirst

  • Less frequent urination

  • Dark-colored urine

  • Fatigue

  • Dizziness

  • Confusion

These are the warning signs of dehydration in young children and adults. Facing any one of them implies your body needs water.

Traveling is done through different modes of transport like road, air and water. Whatever mode you are traveling with always take precautions according to the availability of the products.

Tips to avoid dehydration in summer during a long flight

The air conditioning, low humidity and low oxygen pressure on most airlines can cause water to evaporate from your skin and lungs as you exhale thus causing dehydration in summer. If you are traveling to your favorite destination through air transport then these tips will be helpful for you.

  1. Always pack an empty reusable bottle in your carry-on luggage. During the security screening process, you may not be able to take liquids but once you are done with it you can fill your bottle throughout the flight, rather than having to wait.

  2. Set a reminder for the water intake so that you will not forget to sip on water and help maintain the hydration of the body.

  3. Caffeine and alcohol are the main cause of dehydration in summer so if you want to keep yourself energized avoid filling your body with these toxins.

  4. Always choose a fruit, vegetable and salad during your air travel as they have a high water content which balances the water intake in your body.

  5. Always carry an electrolyte powder with you so that in case of emergency, you can sip on this water.

  6. Don’t keep sitting in one place move around.

Dehydration in Summer

Tips to keep hydrated during road travel

Traveling by road is a strenuous task and absorbs a lot of energy. While traveling it’s essential to maintain your water intake to avoid dehydration in summer as water loss leads to many health ailments like fatigue and dizziness. Here are some tips to avoid dehydration in summer while traveling.

1. Drinking coconut water

While traveling you can consume coconut water which is a powerhouse of electrolytes that help you stay hydrated. Electrolytes in coconut water include potassium, sodium and manganese. This is an easily available energy drink on the roadside.

2. Pack your bag with the light colored and loose clothes

As you all know you sweat a lot during the summer to control the sweating and to maintain the temperature of the body it is advisable to wear light-colored and loose clothes. wearing light-colored and loose clothes keeps you comfortable and cool while traveling.

3. Opt for light and healthy meal

In summer digesting heavy meals becomes quite difficult as our metabolism becomes weak during this season. It increases the core temperature and makes you sweaty and lethargic. It is advisable to consume light meals and prefer freshly cooked meals. Salads and fresh fruits make a healthy meal that is light and keeps you fresh and cool and a good source of avoiding dehydration in summer.

4. Avoid traveling to open areas during the daytime

If you are in a warm place then avoid roaming and shopping during the daytime as it can worsen your condition. plan your outdoor activities in the evening Enjoy indoor activities during the daytime like visiting to café, spas and play stations.

5. Plan a vacation on the hilly areas or beaches

The best time to visit the hilly areas is summer as you will get relief from the high temperature of the city. You can also visit the beaches and take a cooling dip in the blue water. Taking a swim in the cold water will ensure instant relief from the summer heat.

6. Always carry a small cooler or insulated bag to avoid dehydration in summer

Our body needs a lot of water while traveling during the summer. To avoid dehydration in summer and fulfill our thirst carry an insulated bag or small cooler which should be filled with water bottles, juices and fresh fruits. It will not only save your time which is wasted while purchasing the beverages every few hours also save your money. If water is readily available then you can sip on water whenever you feel thirsty.

If you want to get relief from dehydration then you can drink these natural home drinks which contain electrolytes and many other essential nutrients.

  • Water

It is the most essential and easily available liquid. Keep yourself hydrated with the water. Try to consume 8-10 glasses of water daily. In case of dehydration drink water in small sips continually over 24 hours to replenish the body’s lost fluids.

  • Coconut Water

Coconut water contains Electrolytes which are crucial to balance fluid retention, making them helpful for preventing dehydration and water loss. So if you want a quick relief from the dehydration in summer then consuming coconut water is the fastest remedy to retain back your water loss.

  • Buttermilk

Buttermilk made with curd and water is effective in maintaining the water balance in the body as It contains around 90 percent of water and electrolyte like potassium. It is a natural coolant for your body.

  • Orange Juice

Orange juice is also effective in restoring electrolytes and keeping your body hydrated. It helps in regain the lost fluids and fulfill our water needs.

  • Lemon Water

Lemon water is the most consumed and healthy drink in the summer. Consuming it on a regular basis will keep you hydrated. It also restores the levels of magnesium, sodium and potassium in the body. It is recommended to consume 2-3  glasses of lemon water daily.

  • Barley Water

During the summer barley water is considered best for your body due to its cooling properties.

It also contains essential nutrients and electrolytes. Experts suggest drinking barley water at least 3-4 times a day to avoid dehydration in summer.

  • Cranberry Juice

100% cranberry juice contains a significant amount of salt and sugar with high water content. It can be an ideal drink for dehydration.

  • Apple Juice

It is considered to be a miraculous juice with 88% water content and essential vitamins and minerals. If you are facing dehydration then drinking this juice can help you in fulfilling your fluid needs.

If you also want to avoid dehydration in summer and protect yourself from it which occurs during traveling then always carry water and juices with you and enjoy a healthy and stress-free journey.


Que: Why am I dehydrated while traveling?
Ans:- Changes in the environment and eating habits may lead to dehydration. Apart from this traveling also causes loss of fluid from the body in the form of sweating, tears, vomiting, urine or diarrhea.

Que:- Does air travel cause dehydration?
Ans:- During air travel, there is a low level of humidity in the cabin. You might feel dryness in the throat, nose and skin. Your body also gets dehydrated with the travel.

Que:- What are the warning signs of dehydration?
Ans:- Symptoms such as thirst, less peeing and sweating and dry mouth are the warning signs of dehydration.

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