Amid the hurly burly of packing bags, locating your compression stockings, and getting to the airport on time, staying hydrated on a plane is often one of the last things travellers think about.
But adequate water intake is essential, given that it accounts for 50–80% of body weight.
Dehydration, on the other hand, can lead towards other health issues which may disrupt your adventure.
To maximise enjoyment of your hard-won adventure, it’s crucial to keep up your fluid intake when you’re in the air.
Why it’s important to stay hydrated while travelling
Staying hydrated in the air and on the ground should be one of your top priorities.
Hydration helps you sidestep fatigue
Even mild dehydration can lead to fatigue – the sluggishness and ‘can’t be bothered’ feeling that makes it harder enjoy your travels. Whether you’re exploring a bustling city, hiking through a remote mountain range, or simply lounging by the pool, staying hydrated means you’re able to make the most of your time away.
A well-hydrated brain is a well-functioning brain
Travelling can be hard on the brain. It involves navigating unfamiliar cities, managing language barriers, and making decisions under time pressure. Staying hydrated is key to maintaining cognitive function. One study found that being dehydrated by just 2% impairs performance in tasks that require attention, psychomotor, and immediate memory skills. So staying hydrated on the plane can have knock-on effects once you hit the ground.
Hydration regulates body temperature
Travelling, particularly dry or humid conditions where the temperature tops 32°C (90°F) can increase the risk of overheating. According to one study, dehydration results in a higher core body temperature which sets you up for heat-related illness such as heat exhaustion or heat stroke. Drinking sufficient water helps regulate body temperature through sweating.
Fluid intake aids digestion and eases the effects of jet lag
Long haul travel takes a toll on the body. Changes in time zones, diet, and activity levels can disrupt digestion and exacerbate jet lag. Hydration facilitates digestion by helping break food down, absorb nutrients and avoid constipation. The Mayo Clinic further notes that dehydration can worsen jet lag; for that reason, it recommends drinking water before, during and after your flight.
Hydration boosts immune function
Travelling makes you more susceptible to illness because you’re constantly being exposed to new germs and bacteria. A recent study identified that dehydration impaired immunity at cellular and molecular levels and suggested that staying hydrated supports the body’s natural defences by ensuring cells function optimally to fight off infections. Dehydration, in conjunction with poor hygiene, is linked to the development of urinary tract infections (UTIs).
Reasons people skimp on fluid intake when they’re travelling
Staying hydrated isn’t the easiest thing to do when you’re on the go. Here are some of the biggest barriers to sufficient fluid intake.
Minimal access to drinkable water
In many parts of the developing world, finding clean, safe drinking water can be difficult. The taps in mile-high bathrooms don’t usually dispense potable water. On the ground, the risk of Bali or Delhi belly is real. Travellers might therefore limit their fluid intake – to their detriment.
Desire to limit bathroom breaks
On a long haul flight, it’s awkward asking the person occupying the aisle seat to stand up every couple of hours so you can get to the bathroom. Extended hikes or tours where limited to no toilet facilities are available can also lead you to reduce fluids to reduce urination.
Action-packed schedules
If you fall asleep on a plane, you might go several hours without drinking – despite the Aerospace Medical Association’s recommendation that you drink about 250 ml an hour. Once you land, packed itineraries involving sightseeing, shopping or touring landmarks can result in a lack of attention to personal needs. Some spaces such as art galleries even prohibit visitors from carrying water bottles, which serves as a further barrier to people drinking sufficient water.
Increased consumption of diuretics
On a plane, there’s not much else to do besides eat, drink, sleep, and watch TV. So, travelling often leads to greater consumption of alcohol, tea, coffee and other caffeinated drinks – also known as diuretics, which cause you to lose fluids overall. This is particularly drying when combined with the 20% humidity found in airplane cabins.
Disliking the taste of local water
Even safe tap water can taste strange if it’s treated differently to that at home. This aversion unconsciously leads people to skimp on water intake.
7 tips to satisfy thirsty travellers
There are many ways to stay hydrated on and off the plane.
Carry reusable bottles
Carrying lightweight reusable water bottles is one of the easiest ways to ensure you take in enough fluids while travelling. Many airports, hotels and public spaces offer refill stations where you can fill up for free. I’ve been turned away from bringing full bottles of water onto a flight. However, you can take empty bottles – and ask the flight attendant to refill it for you as required.
Pack water purification tablets
Travelling with water purification tablets can help you drink sufficiently and safely in destinations with a dodgy water supply. These tablets make tap water safe to drink while reducing the need to buy bottled water (thus minimising plastic waste). Some people dislike the ‘chemical’ taste of treated water, in which case you can add a squeeze of lemon juice, cordial, or other flavour mask.
Invest in a purifier
Purchase an all-in-one water purifier which will turn water from questionable creeks or street taps into crystal clear drinking water in seconds. I trekked through Far North Queensland, where many of the water sources were polluted by the region’s mining past. Before departing, I purchased the 710ml GeoPress® Purifier – Covert Edition which allowed me to scoop from rivers and drink with ease. For more on this, read my review.
Add electrolytes
If you’re on an active adventure and losing a lot of fluid through sweating, electrolyte solutions or oral rehydration salts can bring you back into balance. They help replenish not just water but also essential electrolytes that are lost with sweat. I use these on full- and multi-day hikes – and as a bonus, they can also mask the taste of treated water.
Sip on herbal teas and infused water
Don’t skimp on herbal teas and infused water. If you dislike the taste of plain water, herbal teas or water infused with fruits, herbs, or vegetables can be an appealing option. These provide hydration with a hint of flavour without the added sugars or caffeine found in many commercial beverages. I like a combination of lime, mint and cucumber.
Eat water-filled foods
Eating foods with a high-water content, such as cucumbers, watermelon, oranges, and strawberries, can help boost your daily fluid intake. The Mayo Clinic estimates that 20% of our daily fluid intake comes from food sources. That makes these foods especially beneficial for hydration on the go, when you don’t have immediate access to drinking water.
Bottle it
Bottled water might not have the most impressive environmental credentials and, for that reason, is best avoided where possible. Having said that, bottled water is sometimes the best (or only) option in places where tap water isn’t safe. If you must buy bottled water, choose wisely, seeking out brands which use sustainable packaging or offer larger bottles to minimise plastic use.
Staying healthy and hydrated in the air
Staying hydrated on the plane is an important first step towards staying healthy for your entire trip. By becoming aware of the barriers to hydration and recognise the health impacts that might flow from insufficient fluid intake, it’s easier to maintain your well-being on the go. Let’s drink to enjoying your adventures to the fullest!