Hydration on the Go: Staying Refreshed During Business Travel

Why does hydration matter??It plays a crucial role in overall health and well-being making up approximately 60 - 80% of human cells and tissues. Proper hydration supports bodily functions such as temperature regulation, digestion, nutrient absorption, and cognitive function. When traveling, especially by air, the dry cabin air and altitude can lead to increased dehydration. Of course, if you are traveling in hot climate areas, such as SE Asia, which plays a critical role in hydration decisions. In this article, we will uncover practical tips to think about during your next business trip.

There is always that question on "how much water should I drink"... the simple answer is, it depends!? I enjoy listening to Dr. Andrew Huberman and in this PODCAST, he explains How to Properly Hydrate and How Much Water to Drink Each Day.? This will give you some guidelines on the amount of water and when to hydrate as well.?? He explains that to ensure proper hydration, aim to consume 8oz (237 mL) of fluid per hour for the first 10 hours of your day.? So, that means if you wake up at 6AM, then by 4PM, you should have consumed around 2.5L (approx.) of water for the day. Yes, I rounded up. While my articles are about traveling, this really applies for everyday! If you are not a podcast listener, then read this article HERE.

Tips for Staying Hydrated

1. Start Early: Begin hydrating before your trip. Aim to drink plenty of water in the days leading up to your departure to ensure you start your journey well-hydrated.

2. Bring a Reusable Water Bottle: Invest in a durable, reusable water bottle that you can take with you wherever you go. I suggest a bottle with a capacity of at least 500ml to 1 liter, depending on your preference.

3. Pack Electrolyte Supplements: Consider bringing electrolyte supplements to add to your water. These can help replenish electrolytes lost through sweat and aid in hydration, especially during long flights or hot climates.

4. Set Hydration Goals: Establish hydration goals for each day of your trip. Aim to drink a certain amount of water by specific times throughout the day, such as before meals or meetings.

5. Limit Alcohol and Caffeine: Both alcohol and caffeine have diuretic effects, which can increase dehydration.

6. Monitor Urine Color: Use the color of your urine as a simple indicator of hydration status. Aim for pale yellow urine, which indicates adequate hydration. Darker urine may signal dehydration and a need to increase water intake.

7. Include Hydrating Foods: Incorporate hydrating foods into your meals, such as fruits and vegetables with high water content. Snack on items like watermelon, cucumber, and celery to boost your hydration levels.

8. Stay Consistent: Make hydration a priority throughout your trip, even when busy or during hectic schedules. Consistency is key to maintaining optimal hydration levels.

As an additional thought, one can consume too much water. Overhydration causes water toxicity, an electrolyte imbalance that can cause symptoms ranging from nausea and headache to unconsciousness. This can be very real, especially in hot climates, where one might think they are consuming lots of liquids but forget about electrolytes.

For me, I bring along my 20oz. Yeti water bottle on my trips. I know that I need to consume 4 to 5 bottles a day to hit my personal goal. Based on my activity level and the fact that I live in Southeast Asia, my goal is at least 3 liters of water and sometimes more depending on the day. I also try to use one of those bottles with electrolytes, especially on days that I do cardio workouts.

Staying hydrated while traveling for business is essential for maintaining energy levels, cognitive function, and overall well-being. By implementing practical ways of hitting your target amount of water, you will stay refreshed and hydrated throughout your journey.