April Graff, MS, RD, LD
Hy-Vee Dietitian
Whether you are jet-setting across the globe or road-tripping to the next state over, one thing is certain: hydration matters. But let’s be real, buying bottled water at every stop can drain your wallet faster than your body drains a paper cup of airplane water.
Here’s how to stay hydrated on the go, without spending a fortune on bottled water.
Bring a Reusable Water Bottle (or Two!)
This is your hydration MVP. Choose one that’s:
- Leak-proof
- Insulated (to keep water cool)
- Easy to clean
Bonus points if it has a built-in filter—perfect for filling up at airports, hotels, or public fountains.
Know Where to Fill Up
Most airports, train stations, and even theme parks now have water refill stations. Look for them near restrooms or food courts.
Eat Your Water
Yes, really! Many fruits and veggies are over 90% water. Which means that for every 1 cup of produce you eat, you are also getting almost 1 cup of water! Pack these hydrating snacks:
- Cucumbers
- Watermelon
- Oranges
- Grapes
- Cherry tomatoes
They’re refreshing, travel-friendly, and help you stay hydrated and nourished.
Pack Electrolyte Boosters
Traveling, especially flying, can dehydrate you faster than usual. Keep a few low-sugar electrolyte packets in your bag. They’re light, TSA-friendly, and perfect for long days in the sun or car.
Look for brands with:
- Low or no added sugar
- Sodium, potassium, and magnesium
- Natural flavors
Watch for Signs of Dehydration
Travel can distract you from your body’s cues. Keep an eye out for:
- Dry mouth
- Headaches
- Fatigue
- Dark yellow urine
If you notice these, it’s time to sip, not chug, some water.
Hydration doesn’t have to be expensive or complicated. With a little planning and a trusty water bottle, you can stay refreshed and energized wherever your travels take you. If you’re prepping for a trip, swing by your local Hy-Vee grocery store! We’ve got all the hydrating snacks, electrolyte packets, and travel-friendly goodies you need.Scan this QR code to find your Hy-Vee dietitian