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Tips for Staying Hydrated During Summer Travels

7/18/2019
With the warmer days of this summer season quickly approaching, more people are flocking outdoors to enjoy some summer fun. If you’re planning a trip for the season or are just enjoying the outdoors, it is essential to stay hydrated and here are a few tips that may be helpful.
 
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With the warmer days of this summer season quickly approaching, more people are flocking outdoors to enjoy some summer fun. If you’re planning a trip for the season or are just enjoying the outdoors, it is essential to stay hydrated and here are a few tips that may be helpful.

INCREASE FLUID INTAKE

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Water is the nutrient that carries heat away from your internal organs and keeps you feeling healthy and fit. If you start feeling thirsty while traveling, you've probably lost about 1 percent of your body water and are dehydrated. Individual fluid needs differ depending on your sweat rate, the environmental temperature, humidity, your clothing, and other factors.

Consider drinking different types of fluids if you do not fancy drinking water alone, including juices, milk and soups. You may even want to dilute juices with water so that drinks are a less potent carbohydrate solution and will empty from your stomach quicker than regular juices, allowing the electrolytes and water to quickly reach your heart and organs.
 
EAT FRUITS AND VEGETABLES

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It is recommended that you consume five cups of fruits and vegetables per day for optimum health. Fruits and vegetables contain various levels of water, electrolytes, and potassium which balance the amount of water and pH levels of the body. Adventurers going on long hikes should pack food, fluids, dried fruit and nut mixtures, which all contain high amounts of potassium, sodium, protein, carbs and calories.
 
CHECK FOR FLUCTUATIONS IN WEIGHT

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If you experience symptoms of dehydration while traveling, you can check your weight at the hotel. If you see a significant loss of weight and have symptoms of dehydration during the duration of your trip, you've lost valuable water. Drink 3 cups of fluid for every pound lost and continue drinking this amount of water before departing for your daily activities to prevent water loss in the future.
 
MONITOR YOUR EXERCISING ROUTINE

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Begin exercise well-hydrated, especially during your travels. Drink plenty of fluids the day before, within the hour before, during your session, and after your exercise session. For short-duration exercises and low-to-moderate-intensity activity, water is a good choice of drink. Following exercise, you need to consume protein to build muscle, carbohydrates to refuel muscle, electrolytes to replenish what's lost in sweat, and fluids to help rehydrate the body.
 
Assist America

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Download the Assist America Mobile App or visit us online before you depart on your summer trip. If you experience serious symptoms of illness while traveling, our 24/7 Operations Team is one tap away and can assist you with medical referrals, prescription assistance, emergency services, and more. Pre-trip information will also be able to help you identify what you should do to better prepare for your next summer trip.