As Arizona families prepare for summer vacations, road trips and long-awaited getaways, one travel issue is easy to overlook until the headache, fatigue or sluggishness sets in: dehydration.
Between dry airplane cabins, long hours in the car, disrupted routines, increased caffeine and vacation cocktails, travelers can become dehydrated faster than they may realize, says Kristin Anderson of Prime IV Hydration & Wellness in North Peoria.
“Most people think about packing, booking hotels and getting to the airport on time, but they don’t always think about preparing their bodies for travel,” Anderson says. “Hydration plays a big role in how you feel during a trip, especially when you are flying, sitting for long periods or drinking more caffeine or alcohol than usual.”
With summer travel season now in full swing, Anderson says hydration should be part of the pre-trip checklist. Even mild dehydration can affect energy, mood, concentration and overall comfort, making travel feel more draining than expected.
Air travel can be especially dehydrating because airplane cabins typically have low humidity levels, which can contribute to fluid loss. Planes can also expose travelers to germs in crowded airports, security lines and enclosed cabin spaces, making it even more important to support the body before and after a trip, Anderson says.
Road trips come with their own challenges. Travelers may intentionally drink less water to avoid stops or may rely more heavily on coffee, soda or energy drinks to stay alert.
“Long travel days throw off normal routines,” Anderson says. “People may skip water, grab salty snacks, drink extra coffee or have alcohol once they arrive. All of those things can add up, and by the time they notice it, they may already feel tired, foggy or run down.”
When daily routines are disrupted, dehydration and poor fluid intake can also contribute to more serious issues, Anderson says, including constipation, dizziness, fainting and vomiting. Vacation alcohol consumption can make dehydration worse, particularly when paired with heat, outdoor activities or lack of sleep.
Common signs of dehydration include thirst, dry mouth, headache, dizziness, fatigue, dark urine and muscle cramps.
Anderson recommends travelers begin hydrating before they leave rather than waiting until symptoms appear. Drinking water consistently in the days leading up to a trip, limiting excess caffeine and alcohol, and eating water-rich foods can help reduce the risk of headaches, sluggishness and travel-related fatigue.
“Pre-travel hydration is one of the simplest things people can do to feel better on the road,” Anderson says. “It doesn’t have to be complicated. Start drinking water before departure, keep a bottle with you while traveling and be mindful of how much caffeine and alcohol you’re adding in.”
She also recommends travelers think about basic immune support before busy travel days, especially when flying or moving through crowded spaces.
“Adding a little immunity precaution is always suggested,” Anderson says. “Options such as vitamin C, zinc and glutathione may help support the body before travel, especially when people are around more germs, sleeping less and pushing their routines harder than usual.”
After travel, rehydration can also help the body recover from long flights, time changes, disrupted sleep, heat exposure or busy itineraries. For some travelers, Anderson says IV hydration may be an option when symptoms are more noticeable or when they want to restore fluids more quickly.
“IV hydration is not a replacement for daily healthy habits, but it can be a helpful recovery tool for some people,” Anderson says. “Our goal is to help clients understand what their bodies need before and after travel so they can feel more energized and get back to their routine.”
Travelers who experience severe symptoms, confusion, fainting, prolonged vomiting or signs of serious dehydration should seek medical care.
Prime IV Hydration & Wellness in North Peoria is located at 9947 W. Happy Valley Parkway, Suite 105, Peoria. For more information, visit primeivhydration.com/locations/arizona/north-peoria-85383.
