DINKtopics > Travel > In good health > Avoid Dehydration When Traveling

Avoid Dehydration When Traveling

By Nahoko Sato |

Before you pack for your summer vacation, read this article to prevent dehydration and travel healthy.


Summer is just around the corner and there are lots of destinations to enjoy: beaches, mountains, camping sites… Yet, there is one very important thing you need to keep in mind. We’re talking about preventing dehydration.

DINKtravelers will share some tips on how to prevent dehydration so that you are body and soul ready for this fun travel season!


When the weather is hot, your body temperature rises, so special glands in your skin produce sweat in order to help reduce heat and stay cool. Sweat is mostly made of water, but it also contains salts and sugar. Losing too much of these elements causes dehydration, which means, you can no longer enjoy your beach vacation because you feel dizzy, queasy and faint.


Your blood pressure plummets, necessary nutrients are not transported through your system, and the ability to eliminate your body wastes is impaired. You might lose your appetite (so long all-inclusive hotels buffet!). Furthermore, your muscles and bones will lose electrolytes (when salts are dissolved in water, they become an electrolyte) so you’ll start getting cramps (mountain bike riding? Not just now!). If you don’t rehydrate in a timely manner, you could suffer thermoplegia a.k.a. heat-stroke.

Without doubt, dehydration will happen under the blazing sun. However, it can happen anytime, anywhere:

  • Humid forests
  • Cloudy days
  • Cold and snowy destinations
  • Cities or sandy beaches
  • Long flights


First, check your water intake! Your body loses 2 liters of water everyday, so even if you don’t feel thirsty, you haven’t sweat or haven’t been too active, drink 2 liters of water distributed in servings of 100ml. Particularly, stay hydrated if you…

  • Use the sauna or jacuzzi at your hotel
  • Do exercise or practice sports
  • Go on a long walking tour
  • Enjoy the nightlife at your destination (yes, we are talking about drinking alcohol)

Keep in mind that drinking water is not enough to prevent dehydration. You need to replenish your sodium reserves. If you continue to drink only water, the concentration of sodium in your blood will lower. For that reason, if you feel dehydrated, order lemonade prepared with sparkling water and a bit of sugar. Also, complement your water intake with fruits like watermelon, peach, melon and grapefruits. This is your chance to try your destination’s natural delights!