Hydrate! Have you been told that you need to increase your water intake and hydration levels? I definitely have! But it is also so TRUE! You might know that water makes up about 75% of the human body! Hydration levels are a major component of a healthy lifestyle. If water is a majority of our body, don’t you think we should make sure we get enough water but also clean, hydrating water? 

Let me tell you a story

Recently I traveled across Australia to do a bit of research, collect samples for my PhD, and take a bit of time to see and experience a new place: Perth.

There were many positives about the trip.

1. I traveled to a new part of Australia
2. The samples I collected are for the last project I have for my PhD (EEK!)
3. I love field work and meeting new people

The challenges of the trip

1. Because of my food allergies/restrictions, meals can be a bit tricky in some places. But, I prepared and had my morning smoothies every day to start the day off correctly
2. The last day of travel was Loooooong, and I had a 10 hour wait in the airport
3. This wait meant that I returned to Melbourne at 5am and had to go from the airport to the university to process all my samples.
4. This was exhausting and because I was a bit sleep deprived and jet lagged, I forgot the most basic life tasks: hydrate!

What were the impacts of lack of hydration

I could feel my body slogging through the day on my return. It truly felt like I was a zombie, and, I would have made a pretty convincing zombie for the Walking Dead this day!

My problem was the lack of hydration I had during travel. When I landed I was so focused on getting my work done, getting home, and finding my pillow that I forgot to stay hydrated!

What I should have done:

If I would have handled the travel a bit differently (i.e. hydration) I would have been far more effective at work. On the day I arrived, a colleague brought me water. Instinctively, I added a packet of my electrolyte mix and drank half a litre in about 10 seconds. As I was drinking the water, my energy levels were revived, my eyes opened a bit more, and I felt like my body was given the one thing it needed. It was given the key component that makes up over 75% of our body: water.

Importance of hydration

Your body relies on water to run efficiently. Water makes up most of every single cell in your body, making sure that the cells can function! Your cells make energy for your body and making sure everything is running at its optimum level. Lack of water makes these basic processes very difficult. Dehydration results in exhaustion, irritability, hormone imbalances, and even pain. Importantly, not having enough water makes it very difficult for your body to use the nutrients you give yourself through food.

Roles of Water and hydration in the body

Water protects tissues, joints, and even your spinal cord.

Water in the body helps keeps tissues and joints moist, preventing injuries. Protected joints also help at limiting inflammation by creating a cushion for your joints and bones.

Waste removal

A key tool in cleaning your body from waste and other toxins through sweat, urination, and defecation is water. Water helps transport blood to the kidneys. Your kidneys essentially act as a filter to your blood so this keeps your circulatory system clean and efficient. By having enough water in the diet, you can also help prevent constipation.

Water helps with digestion

Aside from preventing constipation, water is also necessary for proper and healthy digestion. Water helps break down certain food and nutrients so that your body can absorb and use those nutrients for other functions. When you eat, your intestines absorb and transport water to the bloodstream where to break down nutrients.

Water helps digest fibre

Water is essential for your body to digest soluble fibre. Its important to add fibre to your diet as well. Fibre will slow the digestion process down so that your body can maximise nutrient absorption.

Water prevents dehydration

When we exercise or even just sit on a beach in the scorching sun, we lose fluids through sweat. Sweating can lead to dehydration. Its important to have a drink close by to help replenish those fluids, and it’s a bonus if you have something with electrolytes. I am pretty active so I drink about 2 litres of water a day to maintain good hydration levels. If you allow yourself to get dehydrated frequently, or for prolonged periods of time, you are at risk of developing things like kidney stones or urinary tract infections.

Water helps brain function and prevents headaches

Water maintains cardiovascular health

Blood is 90% water so, maintaining proper hydration levels is absolutely critical to have a functioning cardiovascular system. When we get dehydrated, the blood in our bodies concentrates and causes an imbalance in the electrolytes and minerals in our bloodstream. Electrolytes are important for heart and brain nerve impulse connections. An imbalance in electrolytes causes a disruption between our brain and heart and can lead to dizziness, and even passing out sometimes.

Water helps your immune system

Water helps transport nutrients throughout the body but it also helps maintain the health of the membranes in your digestive system used for nutrient absorption. In addition, water helps protect the membranes in your nostrils, mouth and throat. Your immune defences system is weaker when you are dehydrated. A good immune system is incredibly important for maintaining overall health and wellness.

What to do during travel?

Dehydration can also lead to serious concentration issues and memory problems. Water makes up 75% of our brains. When you have issues concentrating and focusing, its likely because you’re dehydrated. Make sure you boost your water and electrolyte intake. Electrolytes help maintain balance in your brain and the rest of your body, prevent fatigue, and confusion. If you have a headache, drink water. Our brains are 75% water. When we get dehydrated our brain essentially shrinks because it pushes water to other organs that need it. As our brain shrinks, the membrane connecting our brain to our skull is pulled tight, causing your to have a searing headache. An easy cure – drink water.

One thing to remember when you travel is when traveling to lower temperature environments, it naturally stresses our bodies which can actually impair the gut microbiota and the balance of our gut bacteria. If you drink cold water in colder climates, it can lead to issues with digestion, constipation, diarrhea, and even immune issues if ignored. Drinking slightly warmer drinks and even room temperature water, could help prevent these issues when traveling to colder areas. 

1. In the airport

Obviously, most airports won’t allow you to bring in an open water bottle through security. The cost of everything in the airport is outrageous. Just remember, you can bring an empty water bottle/container through security. Once through security, every airport has a water fountain or a café. Just find a water fountain, fill your bottle, and you’re set for your layover/flight. The best part is that it is free!

2. Water Quality

If you are like me and are particular about the water you like to drink (PureAu water while in Australia!), tap water on its own won’t entice you to drink.

3. What I take with me

Electrolyte

I always travel with is my electrolyte packets. They are single packets that are full of electrolytes you need throughout the day. The electrolyte packs even specify that, when you travel, your electrolytes run low. The stress of travel, lack of hydration from limited options on flight or the unwillingness for people to pay the airport prices, and the recirculated air on the plane itself tends to “dry us out”. The pack of electrolyte fits perfectly into a standard water bottle size and gives you the boost you need through your travel. I usually travel with 3.

I have one electrolyte pack for the airport, one for the plane, and one once I get to my destination. Being in Australia, the travel time from one place to another is often an entire day so its important to keep hydration levels up.

Peach herbal tea

I also travel with my powdered peach herbal tea. The packets are approved for flights and fit into my personal bag. All I do, is add a bit to the water (+ electrolyte mix), shake, and enjoy. The herbal tea adds a bit of fruity flavour from the peach. It also boosts energy a bit. Sitting in an airport or plane is exhausting. The energy boost is sometimes all I need to make it through the longer travel times.

Take Aways

I feel like it is more difficult to stay hydrated when traveling compared to other times. However, it is so important to maintain proper water and electrolyte levels. If you are traveling for work, you don’t want to show up with an inability to concentrate, focus, and actually work efficiently. On the other hand, if you travel for that holiday you’ve been saving for, you don’t want to get dehydrated and weaken your immune system to leave you sick and lethargic on your trip. It isn’t hard to get dehydrated. Importantly, it is so easy to maintain hydration levels, even during travel!