Staying hydrated is important for a number of causes. Adequate hydration signifies that your physique temperature stays regulated, joints are nicely lubricated, you might be sleeping higher and your cognition and temper are additionally in high order. Hydration additionally ensures the physique is freed from infections and that organs are functioning correctly. Sometimes, issues come up once we journey as a result of, within the hustle and bustle, we regularly overlook to drink sufficient fluids.
Sweta Himatsingka, Nutritionist at Fast&Up, shares, “Travelling can be exhilarating, but it often comes with challenges, and one of the most common is staying adequately hydrated. Whether you’re exploring a bustling city or hiking through picturesque landscapes, maintaining proper hydration is crucial for your well-being. Dehydration can adversely affect your energy levels, mood, and overall health. Fortunately, there are practical strategies to ensure you stay adequately hydrated while on the move.”
Importance Of Staying Hydrated
So how lengthy are you able to go with out water? Sweta Himatsingka says, “The human body can live without meals for up to two weeks, which is a remarkably long time. But you can only last for roughly three days without water. Your body is made up of 70-80 billion cells, and 75-80 per cent of these cells live in water.” Himatsingka provides that water is important for an enormous variety of organic features, together with, however not restricted to:
● Maintaining optimum temperature.
● Keeping joints wholesome.
● Facilitating nutrient transport to cells.
● Preservation of organ operate.
● Aiding the immune system.
Signs Of Dehydration
Dehydration happens when the physique loses extra fluid than it takes in, resulting in an imbalance, says Himatsingka. Common indicators embody:
● Dark yellow urine, a lower in urine frequency, or concentrated urine with a robust odour.
● Thirst is a major indicator, signalling the physique’s want for extra fluids. Dry mouth and sticky saliva can also be current.
● Inadequate hydration may cause fatigue, dizziness, and complications, impacting cognitive operate, dryness, speedy heartbeat, cramps, and so forth.
How To Stay Hydrated When You Are On The Move
Himatsingka shares important suggestions that may make it easier to keep hydrated whereas on the transfer and highlights gadgets to incorporate in your journey package to make sure you’re ready for any journey.
1) Bring Reusable Water Bottle
Carry a reusable water bottle to minimise single-use plastic waste and make it simple to remain hydrated all through the day. Aim to drink a minimum of eight glasses of water day by day, adjusting based mostly in your exercise stage and the local weather of your vacation spot.
2) Portable Water Purification
Consider together with moveable water purification choices in your journey package, comparable to water purification tablets or a compact water filter. These instruments may also help guarantee that you’ve entry to scrub water wherever your journey takes you.
3) Chia seeds
Chia seeds are thought-about energy-boosting meals and have hydrophilic properties. Chia seeds soak up 9 to 12 occasions their weight in water, which signifies that consuming them may also help you keep hydrated longer.
4) Electrolyte Supplements
Long hours of journey, particularly by air, can result in dehydration. Combat this by together with electrolyte dietary supplements in your journey package. They may also help replenish important minerals misplaced via sweating and preserve your physique well-balanced. There are fast methods to refuel electrolytes. Effervescent is essentially the most handy to hold, particularly for travellers.
5) Hydration-Boosting Foods
Pack snacks wealthy in water content material, comparable to fruits (watermelon, oranges, and berries) and greens (cucumbers and celery). These not solely present important vitamins but additionally contribute to your day by day fluid consumption.
6) Insulated Water Bottle
For these sizzling summer season days or chilly winter excursions, put money into an insulated water bottle. These bottles can preserve your drinks on the desired temperature for an prolonged interval, guaranteeing a refreshing sip if you want it most.
7) Hydration Reminder App
Consider downloading a hydration reminder app in your smartphone. These apps can ship periodic alerts, reminding you to take a break and hydrate. Set personalised objectives based mostly in your exercise stage and the local weather of your vacation spot.
Avoid Excessive Alcohol And Caffeine
Both alcohol and caffeine have diuretic results, that means they’ll enhance urine manufacturing and contribute to dehydration. Limit your consumption of alcoholic and caffeinated drinks and stability them with ample water consumption to offset their dehydrating results.
9) Stay Mindful Of The Climate
Hot and humid situations can result in elevated sweating, whereas chilly and dry environments might lead to elevated respiratory water loss. Adjust your water consumption based mostly on the local weather, and be proactive in stopping dehydration.
10) Sun Protection
Pack a wide-brimmed hat, sun shades, and a high-SPF sunscreen to defend your self from the solar’s rays. This helps forestall sunburn and minimises the danger of dehydration attributable to extreme warmth.
“Staying hydrated while travelling is not just a matter of comfort; it’s crucial for your overall health and well-being. By incorporating these essentials into your travel kit, you can ensure that you have the tools needed to stay hydrated wherever your adventures take you. So, before you embark on your next journey, pack smart, stay hydrated, and make the most of every moment on the road,” indicators off Sweta Himatsingka.
Source: zeenews.india.com
