Published By: Puja Sinha

Diet Hacks to Prevent Dehydration when Travelling

The chances of dehydration spike during travelling and warrant some extra caution as far as dietary habits are concerned

Dehydration meddles with your overall health and causes anxiety, dry mouth, dizziness, confusion, and feebleness. It affects digestion and causes acid reflux, bloating, and abdominal cramps—all the things you must take care of when on a trip least it aggravates to something worse. Inadequate hydration shows on you, and sometimes merely drinking litres of water is barely enough to replenish your body with the adequate moisture needed to function.

Good news? You need not invest in chunks or splurge on fancy drinks or energy bars to hydrate yourself. Including these simple and easily available ingredients in your diet would ensure optimum hydration and wellness.

Iceberg Lettuce and Cucumber

Dark greens are a wise option to extract fibre, vitamin K, and folate, and when looking for hydrating elements, nothing beats the efficiency of the crispy icebergs. Cucumbers contain electrolytes such as potassium and magnesium, which are vital for maintaining fluid balance in the body. These two ingredients are not too difficult to assimilate in salad and munch on in intervals as you move around.

Chop the veggies and fruits for taste. Add a pinch of crumbled feta cheese and sliced olives to the bowl, and garnish with fresh herbs. Make sure you do not have this salad much delayed. Accommodate in your breakfast or lunch. Or carry it as a snack and consume it before it goes stale.


Peach contains 89% water and it is no biggie to carry around this food in your bag and bite into it whenever you feel snackish. In fruits, peach reigns supreme when it comes to vitamins A and C and essential electrolytes for maintaining the fluid balance in the body. Perhaps the perfect way to relish the goodness of peach when travelling is by making the easy-peasy peach parfait. It combines the hydration benefits of peaches with the protein and probiotics of Greek yoghurt.

In a small jar or airtight container, start with a layer of Greek yogurt at the bottom. Add a layer of peach slices on top of the yoghurt and then sprinkle some granola. Repeat this process till the jar is full. Drizzle a bit of maple syrup for the taste (optional), and you are good to go!

Dehydrating Drinks and Snacks

Certain beverages and foods, irrespective of providing momentary respite from heat, can dehydrate you due to their diuretic properties, high sugar, or high salt content. Beverages like caffeinated coffee, tea, and energy drinks increase urine production, leading to a net loss of fluids from the body.

Sugary drinks like sodas and fruit juices can cause a spike in blood sugar levels, prompting the kidneys to excrete more water to balance the body's glucose levels. Salty foods, such as chips, pretzels, and processed snacks, draw water out of the cells to balance the salt concentration in the bloodstream, leading to cellular dehydration. Making a conscious choice to steer clear of these options could be one step towards achieving cool and hydration even in the simmering heat.


The powerful hydrating element of strawberries makes it more than just a pretty fruit. Strawberry salad is a uniquely easy way to consume some on the go. In addition to being hydrating, strawberries are rich in vitamins, minerals, and antioxidants that support overall health.

Get hold of some fresh strawberries, baby spinach or mixed greens, feta cheese, and nuts (almonds, walnuts). Toss all ingredients together in a portable container. Keep the dressing separate until ready to eat to prevent sogginess. Make sure you are not travelling under extreme sultry conditions whenever you are carrying salads.