{"id":5127,"date":"2023-06-29T05:18:04","date_gmt":"2023-06-28T22:18:04","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=5127"},"modified":"2023-06-29T05:18:04","modified_gmt":"2023-06-28T22:18:04","slug":"how-to-stay-hydrated-when-traveling-from-an-rd","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=5127","title":{"rendered":"How To Stay Hydrated When Traveling, From an RD"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<div class=\"drop-cap text-big text-gray\"> <span class=\"drop-cap__first text-dropcap \">H<\/span>ave travel plans this summer? In addition to packing your itinerary with sights, bites, and other delights, there\u2019s something else you should keep at top of mind before and during your trip: hydrating. Of course, <a href=\"https:\/\/www.wellandgood.com\/staying-hydrated-while-traveling\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/staying-hydrated-while-traveling\/\">staying hydrated is crucial<\/a> 365 days a year. But traveling and the summer heat can make for a not-so-perfect pairing that can leave you parched, <a href=\"https:\/\/www.wellandgood.com\/hydration-and-mood\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/hydration-and-mood\/\">moody<\/a>, and out of sorts\u2026 all of which are far from ideal to experience on your getaway.<\/div>\n<p>\u201cDuring the summertime, <a href=\"https:\/\/www.wellandgood.com\/optimal-hydration-longevity\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/optimal-hydration-longevity\/\">maintaining hydration should be a priority<\/a>,\u201d <a href=\"https:\/\/www.nutritionnowcounseling.com\/about-1\" referrerpolicy=\"no-referrer-when-downgrade\" rel=\"nofollow\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.nutritionnowcounseling.com\/about-1\">Lauren Manaker<\/a>, MS, RDN, LD, CLEC, CPT, reminds us. &#8220;This is all the more essential if you are traveling somewhere warm, participating in physical activity, or will be at a higher altitude than what you are used to.\u201d<\/p>\n<p>Ahead, see how she and other dietitians recommend you stay calm, cool, collected, and quenched this summer\u2014no matter where your travels take you.<\/p>\n<h2>7 RD-approved tips to stay hydrated while traveling this summer<\/h2>\n<h3>1. Pack a reusable water bottle<\/h3>\n<p>\u201cCarry a water bottle with you at all times and refill it whenever possible to always have water on hand,\u201d Manaker says. While this tip is a no-brainer, it especially comes in handy when you\u2019re flying since you can refill your bottle after clearing security lines\u2014not to mention it\u2019ll save you money at the airport <em>and<\/em> your destination, reduce plastic waste, and make you less dependent on keeping H2O available once you\u2019re officially in vacation mode.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline pr-6 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/hydrated-when-traveling\/\" current-title=\"7 Incredibly Easy Ways To Help Yourself Stay Hydrated When Traveling (Because Summer\u2019s Going To Be a Scorcher)\" current-image=\"Stocksy_txpa1ca5b84Hzi300_Small_657683-425x285.jpg\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2022-12-28\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/hydrated-when-traveling\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/hydrated-when-traveling\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/hydrated-when-traveling\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<h3>2. Infuse your water with fruit<\/h3>\n<p>Not a huge fan of plain H2O? Please your taste buds with creative, fruit-forward flair. \u201cCarrying a reusable water bottle infused with fruits of your choice\u2014or ice cubes with fruits frozen into them\u2014can add flavor and encourage water consumption,\u201d says <a href=\"https:\/\/mayafellernutrition.com\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/mayafellernutrition.com\/\">Maya Feller, MS, RD, CDN<\/a>, author of <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.amazon.com%2FEating-Our-Roots-Home-Cooked-Favorites%2Fdp%2F0593235088%2F%3Ftag%3Dwgtrx885-20%26asc_refurl%3Dhttps%253A%252F%252Fwww.wellandgood.com%252Fhydrated-when-traveling%252F%26asc_source%3Ddirect%26asc_campaign%3Dno-campaign&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhydrated-when-traveling%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.amazon.com\/Eating-Our-Roots-Home-Cooked-Favorites\/dp\/0593235088\/\"><em>Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World<\/em><\/a>.<\/p>\n<p>Feller\u2019s ice cube suggestion may be easiest for day trips, or even road trips if you\u2019re packing a cooler. However, you can also stock your travel fridge with fruit, infusing it in water overnight so you wake up to a chilled, refreshing, delectably hydrating bev.<\/p>\n<h3>3. Munch on hydrating fruits and veggies<\/h3>\n<p>ICYMI, water isn\u2019t the be all, end all source of hydration you can rely on. Countless beverages (including my personal fave, <a href=\"https:\/\/www.wellandgood.com\/is-coffee-hydrating\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/is-coffee-hydrating\/\">iced coffee<\/a>) can count towards your daily hydration needs, as can a variety of hydrating foods. \u201cFruits and vegetables can add hydration to your day,\u201d Feller says. \u201cAt our practice, we talk to patients about including culturally relevant, affordable, and accessible fruits that they enjoy.\u201d<\/p>\n<blockquote>\n<p>\u201cFruits and vegetables can add hydration to your day,\u201d Feller says. \u201cAt our practice, we talk to patients about including culturally relevant, affordable, and accessible fruits that they enjoy.\u201d<\/p>\n<\/blockquote>\n<p>Feller cites watermelon, cucumbers, and lettuce as some of the top produce items with a high water content. Kiwis and berries, two delicious seasonal fruits, \u201care around 80 percent water and also good sources of hydration,\u201d she continues. She also recommends reaching for pineapples, mangos, grapes, apples, and citrus fruits. (P.S. Many of these are wonderful options not only for snacks and post-meal desserts, but also for H2O infusions.)<\/p>\n<h3>4. Keep electrolyte packets on hand<\/h3>\n<p>\u201cWater and electrolytes are both necessary during the heat of summer and travel\u2014especially when it comes to sweating, but also for simple basic human function,\u201d explains <a href=\"https:\/\/www.b-nutritious.com\/about-b\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.b-nutritious.com\/about-b\/\">Brooke Alpert, MS, RD, CDN<\/a>. \u201cWater alone often isn\u2019t enough to replenish your body; without proper electrolytes, the water isn\u2019t absorbed as effectively and often you just end up in the bathroom more.\u201d<\/p>\n<p>As such, Alpert recommends stocking up on travel-friendly electrolyte packets to include your summer hydration routine. Her top pick goes to Hydrating Electrolyte Mixes from <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFT-760985%26url%3Dhttp%253A%252F%252Fwww.curehydration.com%252F&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fhydrated-when-traveling%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.curehydration.com\/\">Cure<\/a>, which are all natural and contain no added sugar. \u201cWhen you&#8217;re dehydrated, you haven&#8217;t just lost water in your cells. You are low on essential minerals like sodium and potassium that your body needs,\u201d she continues. Cure\u2019s flavorful electrolyte packets \u201creplenish these minerals via pink Himalayan salt and coconut water, which will ensure that the water you\u2019re consuming is better absorbed by your body and help retain the hydration.\u201d<\/p>\n<h3>5. Limit alcohol when possible<\/h3>\n<p>I\u2019m not about to tell you to skip booze if you\u2019d like to enjoy it on your well-earned vacation. That said, it\u2019s best to be mindful of your overall intake particularly where hydration is concerned. \u201cSince alcohol can have dehydrating effects, opt for a mocktail instead of a cocktail in the evening,\u201d Manaker suggests. Or, at the very least, try to <a href=\"https:\/\/www.wellandgood.com\/pre-hydrating-for-hangover\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/pre-hydrating-for-hangover\/\">pre-hydrate before imbibing<\/a> or rotate your adult bevs with H2O or <a href=\"https:\/\/www.wellandgood.com\/is-sparkling-water-good-for-you\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/is-sparkling-water-good-for-you\/\">sparkling water<\/a>. Hydration support aside, both can help reduce the chances of waking up with a nasty hangover.<\/p>\n<h3>6. Consult your urine to gauge hydration status<\/h3>\n<p>Sometimes, you may not even realize you\u2019re dehydrated until adverse symptoms kick in\u2014but routinely checking the color of your urine can help you stay ahead of the game. \u201cIn general, your urine output is an excellent indicator of your hydration status,\u201d Feller notes. \u201cUrine that is pale yellow indicates that you are well-hydrated, while urine that is dark or rust-colored\u2014outside of medication use\u2014can be an indicator that you would benefit from more hydration.\u201d<\/p>\n<blockquote>\n<p>\u201cIn general, your urine output is an excellent indicator of your hydration status. Urine that is pale yellow indicates that you are well-hydrated, while urine that is dark or rust-colored\u2014outside of medication use\u2014can be an indicator that you would benefit from more hydration.\u201d<\/p>\n<\/blockquote>\n<h3>7. Keep track of your water intake<\/h3>\n<p>Feller suggests aiming for a <em>minimum<\/em> of two liters of water a day during the summer months. Adjust as needed based on factors including your urine color, level of activity, and how much you sweat.<\/p>\n<p>\u201cWhen you sweat, you can lose up to two to three liters of fluid an hour, which is all the more reason you need more fluids and electrolytes,\u201d Alpert adds. Keeping your trusted reusable water bottle in tow can help you track your H2O intake with ease. Simply take care to refill it a certain number of times per day to reach the two-liter threshold.<\/p>\n<div class=\"disclaimers__after_content mb-[18px] mt-[16px] pt-[16px]\">\n<div class=\"outline-earmark relative mt-[8px] pt-[10px] pl-[20px]\">\n<p>\n            Our editors independently select these products. Making a purchase through our links may earn Well+Good a commission.          <\/p>\n<\/p><\/div>\n<\/p><\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Have travel plans this summer? In addition to packing your itinerary with sights, bites, and other delights, there\u2019s something else you should keep at top of mind before and during your trip: hydrating. Of course, staying hydrated is crucial 365 days a year. But traveling and the summer heat can make for a not-so-perfect pairing &hellip;<\/p>\n","protected":false},"author":3,"featured_media":5128,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-5127","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5127","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5127"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/5127\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/5128"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5127"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5127"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5127"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}