Feature writersHealthy Treats

How to Stay Hydrated During Business Travels

A human body is composed of roughly 60 percent of water. It is the most essential part of our system, and while air travel increases dehydration, increasing the intake of water before and during travel will keep you healthy and energetic. At the same time, it is wise to avoid alcohol and caffeine intake. This article is written to make you aware of the importance of staying hydrated. If you have specific questions regarding your medical condition, please seek the advice of a professional health care provider.


The most obvious is a feeling of thirstiness, but there are other signs that are often overlooked that should alert you.

  • Light headaches and dizziness.
  • Dark urine.
  • Dry and wrinkled skin.
  • Dry eyes or unclear vision.
  • Unusual signs of fatigue.
  • Muscle cramps.
  • Fever.


  • It boosts energy. Important nutrients are delivered to all of your body cells, which have an indirect reaction to muscle fatigue.
  • It helps with digestion. Abdominal issues and constipation are related to water intake. Water passes through your system and improves the digestive process.
  • It is good to detox the kidneys. Water helps the kidneys remove waste from your blood in the form of urine and keeps your blood vessels open so that blood can travel freely to your kidneys and deliver essential nutrients to them.
  • It hydrates the skin. Creams and moisturizers are helpful, but drinking enough water is essential against ageing.
  • It helps lose weight. Drink a glass of water and your hunger might disappear. Consuming food with a high content of water and fewer calories is equally a good option.

RELATED POST: Healthy Eating Tips For Entrepreneurs While Waiting At The Airport


The National Academies of Sciences, Engineering, and Medicine of the United States determined that an adequate daily fluid intake in a temperate climate is approximately 15.5 cups, or 3.7 liters of fluid, for men and approximately 11.5 cups, or 2.7 liters of fluid, for women.

You already noticed that we are talking about fluids and not just water. Don’t get too excited; alcohol is not mentioned on the list of healthy fluids. Anyhow, here are some tips to increase your fluid intake easily.

  • Start the day with a large glass of water at room temperature, with or without a squeeze of lemon juice. It might sound easy, but it will kickstart your system and energy.
  • Avoid the heat, especially if you are travelling in tropical countries. Stay out of the sun, especially during the heat of the day.
  • Carry a water bottle at all times and drink enough before boarding your flight.
  • Make it a habit to drink a water-based beverage with every meal. This can be juice, flavored water, or coconut water.
  • Set a daily goal and keep a journal or use an app to track how much water you consume.
  • Eat foods that are high in water such as lettuce, zucchini, tomatoes, cucumber, watermelon.
  • Avoiding dehydrating food is the counterpart. Long-haul flights necessitate fried and salty snacks and foods, which are not the best choices for long-haul flight preparation.
  • Finish the day with a glass of water just before going to bed.


  • Aubergine Caviar: This easy and refreshing dip, also called Baba Ghanoush, is quick to make and can be eaten with vegetable sticks. The perfect snack to take on your next trip.
  • Pepino mint gazpacho: This fruit has a smooth, juicy, and creamy textured flesh which is mildly sweet. The flavor is quite like honeydew melon with a touch of cucumber. If pepino is not available in your region, you can also make a regular refreshing tomato gazpacho.
  • Cauliflower risotto: If you know you can warm a meal in the airport while you wait, this cauliflower risotto will not only increase your vegetable intake and cut out carbs but it is also high in water.
  • Mixed tomato salad: There are endless varieties of tomatoes and they come in a multitude of sizes and colors! The smell of ripe tomatoes is sweet and brings summer onto your plate! This easy mixed tomato salad can be customized with cheese or a pesto.

This is a guest article by Yannick and Ilse, long-term expat cooks who launched Culinary Ambition to share their passion for food and travel. They are members of our community and contribute a monthly column called “Healthy Treats” on how entrepreneurs can live a healthy lifestyle.

Silas Ugochi

Silas Ugochi is a Staff Writer and Content Creator at GetFundedAfrica. Ugochi is an educated content writer who relishes using her skills to help GetFundedAfrica's Media Team achieve the goal of sharing the success stories of African entrepreneurs. When she isn't writing articles, she can be found listening to music, reading, or DJing.

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