How to Stay Hydrated While Traveling

Airplane cabins typically have humidity levels of 10 to 20%. This is notably lower than the 40 to 60% you’re used to on the ground. 

This dry air can pull moisture from your skin and respiratory system, causing you to lose water faster – even when you’re sitting still.

On long-haul flights, studies show that passengers can lose up to 1.5 liters of fluid, roughly 8% of total body water.

You may also be less likely to drink water on a plane as you will need to either purchase water from the airport or on the plane itself. You can not bring your own water from home. Many people enjoy coffee and alcohol on flights too, which can worsen dehydration. 

2 - Heat, Sun Exposure & Increased Physical Activity

When you travel, you typically move more, whether it be walking, sightseeing, hiking, queuing, or simply exploring cities. When you add heat and humidity, your body loses even more fluid through sweat, even if you don’t notice it.

If you experience headaches, dizziness, fatigue and sticky skin on your travels, it's time to hydrate. In a hot climate, you may need an extra 0.5 to 1.0 liters of water on top of your normal intake.

3 - Drinking Too Much Alcohol (and Caffeine!)

More than half of American adults drink alcohol on vacation (according to this survey). Travels often involve more coffee and cocktails than you’d normally consume. Although caffeine and alcohol don’t dehydrate you as much as myths might suggest, they do increase urination, especially if you’re already under-hydrated.

This can be a problem if you overdo it and forget to balance your caffeine and alcohol intake  with water and other hydrating beverages. 

4 - Illness and Stomach Upsets (Including Traveler’s Diarrhoea)

Digestive issues are one of the quickest causes of when traveling. Traveler’s diarrhoea, vomiting, or even mild stomach bugs can dramatically increase fluid and electrolyte loss.

Fluid loss can quickly become an issue, and you may avoid drinking because your stomach feels unsettled. Packing oral rehydration salts (ORS) is one of the most useful travel tips for preventing severe dehydration. ORS must always be mixed with safe water. We recommend mixing ORS with filtered water for best results. 

This is something we can help with at PIURIFY. We offer a safe and effective water filter that removes 99% of contaminants with effortless maintenance. 

Taking a water filter abroad with you may also help prevent stomach upsets, as it can filter out bacteria and E. coli, and much more. 

How Much Water Do You Need While Traveling?

It depends on what you have planned. However, in most cases, you should at least match your daily intake (around 2–2.6 liters) – and drink more when you're active or in hot/ humid weather. 

Here’s a general guide: 

On travel days with flights, walking, heat, or alcohol, try to add an extra half-liter of water or so. 

 

How to Stay Hydrated While Traveling

Here are our top tips on staying hydrated on your travels: 

 

Carry a Reusable Water Bottle

Having water within reach is the simplest way to drink more. Bring your own reusable bottle so you don’t have to rely on airport shops, hotel kiosks, or random cafés to stay hydrated.

If you use a hydrogen water bottle, you get an added benefit... hydrogen-rich water is easier to drink and may support better antioxidant balance (which is especially helpful when your body is under extra travel stress!).

A reusable bottle can help you:

• Encourages frequent sipping
• Reduces plastic waste on trips
• Helps you track your intake more consistently
• Keeps water cold for hours (if insulated)

Use a Water Filter

When you’re visiting a new country (or even certain regions within the US) tap water quality can vary. We recommend that you use a water filter to ensure your water is safe, clean, and tastes better, making you more likely to drink enough. If you’re not sure about the water quality in a specific area inside the US, you can check on the EPA site.

Water filters can be especially useful for:

• Countries with different water standards
• Hotels with older plumbing
• Long-term stays or Air bnbs
• Camping, hiking, or road trips
• Filling up at public fountains

Filtered water can also reduce your reliance on bottled water, saving you money and reducing environmental impact.

If you want to transform tap water into pure water in 2 minutes, opt for the Alchemy® Electric Water Filter Pitcher. It removes 99% of contaminants with effortless maintenance.

 

Set Reminders

When you’re in travel mode, it’s easy to forget basic habits, including drinking water. Setting simple reminders on your phone or smartwatch can help you stay consistent, especially if you’re someone who forgets to hydrate until you’re already thirsty.

Some people find setting hourly alarms helpful, whereas others use water-tracking apps. You could also pair drinking water with existing habits (for example, every time you take a photo, drink some water). 

One of the biggest mistakes travelers make is waiting until they feel thirsty – so instead, “front-load” a bit of water before flights or long drives and aim to sip regularly throughout the day.

 

Balance Electrolytes

Water alone isn’t enough in certain conditions. If you’re sweating heavily, walking in hot climates, exercising, or dealing with traveler’s diarrhoea, you lose both fluids and electrolytes (for example, sodium, potassium, magnesium).

It might help to pack oral rehydration salts (ORS) for emergencies or if you're unable to hydrate effectively.  

If you have several days of sightseeing planned, you could bring some electrolyte tablets to keep you going. We recommend that you add a light electrolyte drink after flying, drinking alcohol, or sweating more than usual. 

Note – ORS must be mixed with safe water. If you’re not sure that your water is clean, we recommend using a water filter. 

 

Limit Dehydrating Beverages

Finally, limit (or avoid) dehydrating drinks. Both caffeine and alcohol increase urination, which can lead to faster dehydration when traveling.

If you don’t want to completely avoid alcohol drinks or coffee, here’s how you can manage this: 

• Drink a small glass of water before your morning coffee
• Alternate alcoholic beverages with water while on holiday
• Avoid energy drinks as a hydration source entirely
• Choose sparkling water as a refreshing alternative
  

When to Seek Medical Help

Mild dehydration may be common when traveling, but severe dehydration can be dangerous. 

Seek medical attention if you notice:

• Dizziness that doesn’t improve
• Very little or no urination for 8+ hours
• Confusion, fainting, or extreme fatigue
• Persistent vomiting or diarrhea

This is the colour your urine should be: