Staying hydrated while travelling

With this in mind, here is realbuzz’s essential advice on how to stay well hydrated on your travels – which includes tips on:

• How to tell if you’re dehydrated
• Water purification methods – filtering, boiling and chemical treatment
• What key points you should remember for your travels

What are the signs of dehydration?
If you do become dehydrated you may feel ill or develop a headache – it feels like a hangover because that’s what a hangover is: dehydration! You are also more likely to make mistakes and bad decisions if you’re dehydrated. Notably, though, thirst is not a reliable indicator of dehydration and neither are dried and cracked lips, which may simply be sunburnt.

How can I tell if I’m drinking enough?
The only sure indicator of whether you are drinking enough water is by monitoring the amount and colour of your urine. You should be able to fill and empty your bladder at least two or three times a day, producing clear or pale yellow urine. If you don’t urinate this frequently, or if your urine is darker in colour, then you will need to increase your intake of water. Note that your individual requirements will vary greatly depending on what you’re doing and where you are; for example, if you’re hiking with a pack in a hot, humid jungle, your daily water requirement will be much greater than if you are resting in a drier climate.

Staying hydrated
So, how can you make sure you stay suitably hydrated? Well, getting water is not usually a problem – but if it’s not bottled of purified, it may contain nasty bugs! It is essential that you understand the potential danger of using ‘wild’ water and buy soft drinks or bottled water instead whenever you get the opportunity – or alternatively purify water yourself before drinking or brushing your teeth with it. Diarrhoea is the most common problem that can result from drinking contaminated water, though more serious infections can occur.

Here are our tips and advice on bottled water and soft drinks, and how to purify water from other sources:

Bottled water and soft drinks
Bottled water is a relatively cheap and easily obtainable source of safe drinking water in both developed and developing countries. Always check that the seals on the bottles are unbroken, as it has been known for locals to refill empty bottles with unsafe tap water and sell them! Carbonated water and soft drinks are often also available, even in less well-travelled areas, and if these have their ‘fizz’ intact then they are likely to be safe. Also, if you buy a non-carbonated soft drink that needs to be diluted with water, make sure the water you dilute it with is safe to drink.

Purifying water from other sources
If you do have to drink water that isn’t in a sealed bottle, you firstly need be aware of where the water has come from. Wells that are properly built and capped or high mountain springs without animal contamination are often safe sources of water, though it is hard to be sure every time – whereas water from stagnant pools definitely won’t be safe! So, always take water from the safest source possible.

When you’ve collected your water, you should always purify it for drinking, cooking and personal hygiene purposes, no matter where the water has come from. This can be done by filtering, boiling or chemically treating the water as follows:

Filtration. Filtration may be used before boiling or chemical treatment for extra safety. The process removes any sediment from the water, making it look better and reducing the amount of chemicals needed to purify it. Some filters can remove micro-organisms as small as viruses, if used correctly, and some also contain an iodine compound that kills any organisms that do get through, without making the water taste too different. There are many types and makes of filter available at a variety of prices – so just ask in good outdoor shops, look in catalogues and/or check what’s around on the internet before you buy one.

Boiling. Raising water temperature above 85°C (185°F) kills most pathogens within a few minutes – so all pathogens should be killed in the time it takes for water to be heated to boiling point (100°C/212°F at sea level). For extra safety, water should be boiled vigorously for 1 minute – or at altitude for an extra minute or two, as water boils at a lower temperature in higher places. However, the problems with boiling as a purification technique are the inconvenience of having to boil it and the need for a source of heat.

Chemical treatment. Various chemical purification treatments are available, but generally iodine tablets, crystals or tinctures are very effective and have been used for years. However, iodine can impart a slightly unpleasant taste and colour to water, may stain clothing and skin during use, and is harmful in overdose. Adding vitamin C or fruit drink powder to the water following iodine purification can improve its taste, but it inactivates any further iodine that is added. Iodine should not be given to pregnant women or people who are allergic to iodine. Note that water temperature, sediment loading and contact time all affect the effectiveness of chemical-based water purification treatments, which is why it’s sensible to filter visibly contaminated water before adding chemical treatments.

Key points to remember for your travels
Here are some essential points to remember for when you’re drinking or using water on your travels. You should note these down and tick them off before and during your travels:

• Make sure you monitor your hydration by checking the amount and colour of your urine.

• Buy safe water or purify water before use, and consider drinking non-caffeinated soft drinks to maintain hydration.

• Avoid excessive consumption of alcohol or caffeine as these will dehydrate you.

• Have a good, one-litre metal water bottle for carrying water, as this will be able to take a battering without leaking.

• Choose a water purification method appropriate for the destinations you intend to visit, and obtain the necessary kit before departure.

• Carry a back-up water purification system – for example, take chemicals as well as a filtration system.

• Avoid swimming in – or eating seafood from – potentially contaminated water.

• Avoid ice in your drinks, which could be made with contaminated water.

Enjoy your travels!
It is possible to travel into isolated developing-world environments without having to purify water; however, taking a purification system is highly recommended and will give you considerable peace of mind. By doing this and following our other advice given here, you will avoid the dangers of dehydration and be able to enjoy your adventure travels more!