Planning your vacation? Don't sweat it.
Once you’ve nailed down your flights and lodging, your next task is to pack your bags. But before you grab your sunscreen and swimming suit, consider creating a hydration plan so you can avoid dehydration, headaches, fatigue, and cramps while taking in the sights.
Here at Echo Water, we want to ensure you have a refreshing and energizing experience wherever you roam. Use this checklist to stay hydrated and make the most of your next adventure.
Pre-Vacation Prep:
1. Pack Your Echo Water Bottle
Aren’t you glad you have the compact Echo Hydrogen Water Bottle, so you can easily throw it in your car or personal item when flying? The Echo Water Bottle is the perfect travel companion because you can take it anywhere and it’s a good reminder to keep hydrated.
Pro Tip: Pre-clean your water bottle for easy travel. And if you want to get through airport security without getting stopped, make sure your water bottle is empty. (You can fill it up at a drinking fountain or buy a bottled water once you’re through security.
2. Stock Up on Electrolytes
Travel can disrupt your normal routine. And while water is crucial for staying hydrated, electrolytes play a key role too, especially when traveling. Here’s why:
- Travel Can Deplete Electrolytes: Airplanes have low humidity, which dries you out. Traveling can also involve physical activity, sweating, and potentially unfamiliar food or drinks that might lead to traveler's diarrhea. All these factors can zap your electrolytes.
- Dehydration with Imbalanced Electrolytes is Worse: Plain water replenishes fluids, but without electrolytes, your body may struggle to absorb water effectively. Electrolytes help water move into your cells, keeping you hydrated on a deeper level.
So, pack extra electrolyte packets or pre-mixed drinks to help you stay balanced, especially in hot climates. This will help you avoid dehydration and make your travel experience more enjoyable.
3. Download a Hydration App
Hydration apps can be a lifesaver when trying to stay hydrated while traveling, because they help you:
- Battle Routine Disruption: Vacations often disrupt our regular routines, including our usual water intake habits. We might be busy sightseeing, enjoying delicious (but not always hydrating) food, or simply forget to grab a water bottle in a new place. An app can serve as a gentle reminder to keep sipping throughout the day.
- Reach Personalized Hydration Goals: Many apps allow you to input your weight, activity level, and even the climate where you’re located. Based on this information, the app can calculate a personalized daily water intake goal. Everyone has different hydration needs, and hydration apps can help you create customized goals.
- Track Your Progress: Just like with fitness trackers, seeing your progress towards your hydration goal can be motivating. Many apps allow you to track your water intake throughout the day, giving you a visual reminder of how much you've had and how much more you might need.
- Integrate with Other Health Apps: Some hydration apps integrate with other health apps and fitness trackers, which helps you create a more holistic picture of your well-being.
Here are some helpful hydration apps to check out:
4. Research Local Water Quality
Find out if your destination has safe tap water or if bottled water is your best option. If bottled water will be your primary source of hydration, be mindful of eco-friendly practices. Whether you bring your Echo Water Bottle to refill throughout your trip or buy another reusable water, try to avoid using single-use water bottles when possible. And remember to consider your water source when refilling your water bottle—you don’t want to make your body a water filter if you don’t have to.
On the Go:
5. Hydrate Before, During, and After Travel
Drink plenty of water before, during, and after your flight or long car ride. You need to be especially conscious of your water intake on flights because airplane cabins tend to dry you out even faster than normal. Here’s why you’re more likely to get dehydrated on planes:
Low Humidity: The air at cruising altitude is very dry, and airplanes essentially pull in that same dry air to pressurize the cabin for passengers. This air gets further dried out in the pressurization process. The end result? Cabin humidity levels typically plunge to a measly 10-20%, compared to the 30-65% range we're comfortable with on the ground. This dry environment sucks the moisture out of your body through your skin and respiratory system.
Recirculated Air: While some fresh air gets mixed in, airplanes primarily recirculate the cabin air. This recycled air isn't inherently dehydrating, but it doesn't add any moisture back into the air either. So, the already dry air continues to pull moisture from you.
Increased Respiration: The lower air pressure at high altitudes can subtly change how you breathe. Your body may increase your respiration rate slightly to take in enough oxygen. This increased breathing can also contribute to some additional fluid loss.
6. Embrace Local Flavors
The best part about traveling is trying new and exotic things. So, explore the local scene and try fresh fruit-infused water or herbal teas for a refreshing twist. Be aware of potential food and beverage safety concerns, and opt for commercially bottled or well-established vendors.
7. Adjust for Activity Levels
Plan to drink more water if you'll be engaging in strenuous activities or spending time outdoors in hot weather. If you're visiting a climate different from your home climate, be sure to update your hydration app and set up alerts to avoid long periods of time without drinking. Listen to your body and adjust your water intake accordingly.
8. Carry a Reusable Straw
If you’re a straw sipper, a reusable straw is a must. Reduce waste and avoid plastic straws by packing your own reusable metal or silicone straw. Check out some of the most popular reusable metal straws and silicone straws for travelers.
Post-Vacation Recovery:
9. Maintain Healthy Habits
Don’t let vacation disrupt your healthy routines. Carry over positive hydration habits you established while traveling and stay on track for overall well-being. Who knows, maybe you’ll find your new favorite water or herbal tea flavor to add to your daily routine. And keeping your hydration app for home use isn’t a bad idea either.
10. Share Your Eco-Conscious Tips
What was your favorite hydration app? What was the easiest water bottle to travel with? Did you find a new reusable straw you loved? Inspire your friends and family by sharing the eco-friendly practices you embraced on vacation. Promote healthy hydration and responsible water consumption.
Bonus Tip: Download fun and informative podcasts or audiobooks about the science of hydration. Turn travel time into an opportunity to learn and stay engaged. Here are some of our favorites:
The Hydration Equation: 8 Steps to Achieving Optimal Water Balance
How What is in Your Water is Affecting Your Health with Paul Barattiero MD
Enjoy a hydrating and unforgettable vacation with Echo Water!
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