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Tips to Stay Hydrated on Your Trip

Staying hydrated is an extremely important component of healthy travel. Water is instrumental in flushing your system, carrying nutrients to your body, keeping your mucus membranes moist, and keeping your digestive tract regular. When we go on a vacation or business trip, however, staying hydrated can be really challenging. Not only do you have your traveling environment against you (E.g., dry, recycled air on airplanes), but when you’re constantly on the go, it is easy to forget to regularly drink H2O and it can be cumbersome to carry bottles of it throughout the day. On your next business trip or vacation, follow these travel tips to make staying hydrated a cinch:

  1. How Much H2O Should You Drink?: For starters, know how much water you should be drinking in a day by dividing your weight in pounds by 2. The result is an approximation of the fluid in ounces you should consume. For example, if you weigh 150 pounds, you should have 75 ounces of water a day. You may need more if the weather is very warm or very dry, if you are exercising, or if you are taking certain medications.
  2. Carry a BPA Free Water Bottle: Make packing a BPA Free Water Bottle, such as a CamelBak, a regular part of preparing for a business trip. First, it is a great way to save money by not having to spend on bottled water, and secondly you can fill it up wherever you go.
  3. Take Advantage of Hospitality and/or Club Floors: If you are a frequent traveler and have access to the club floor or lounge of your hotel, stock up on bottled water in the morning at breakfast to last through the day. And in the evening, grab a couple of bottles for the hotel room and for early in the morning.
  4. At the Airport: Use your reusable bottle at the airport once you pass through security. In the hour or two that you are there before your flight, try to drink at least one, if not two full bottles worth. Refill your bottle right before your flight, as access to H2O in flight can be spotty. Further, when you fly, you become especially dehydrated. If you didn’t bring a reusable water bottle, purchase a large bottle of water (32 ounces minimum) once you pass security. Drink the whole bottle and either purchase another for in flight or refill the bottle you finished.
  5. Load Up Internationally: For healthy travel in a foreign country, always purchase purified water. If you are at the same hotel for a few nights, or have a rental car, I recommend purchasing several gallons of purified water. This will make it easy to refill your bottle when you need to.
  6. Set up Reminders: This may sound ridiculous, but set up hourly reminders to drink water to ensure you are staying hydrated. This way, you’ll have no reason to “forget.”
  7. Keep it Real: Staying hydrated is best when it is done with H2O or unsweetened, all-natural beverages (E.g., green tea). Products like Vitamin Water, Life Water, Gatorade, and other flavored waters often have unnatural ingredients, preservatives, sugar and excess calories that you don’t need. Further, artificially sweetened beverages are no better. 100% juice is okay, but is often high in calories and sugar. It is safest to stick with pure H2O, or sodium-free club soda or seltzer. If you can’t bare the idea of drinking plain H2O, you can squeeze lemon or lime into your water or seltzer. And, if you have no lemon on hand, look for Metromint. Metromint is a bottled water product that is all natural and is flavored with natural mint and other essences. It has no calories, no artificial flavors and no preservatives. Personally, I love their Chocolatemint Water. Metromint also comes in Spearmint, Peppermint, Orangemint, Lemonmint, Cherrymint and Goodberrymint. Find Metromint on their store locator or, if you want to purchase Metromint for at home enjoyment, you can do so on Amazon or on

What tips do you have for staying hydrated for healthy travel?

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