By Ann Hall, Ergonomist at ErgoSquad.

“One of the most overlooked sources of discomfort when we travel is dehydration. Yet, hydration is integral in keeping our bodies working efficiently and comfortably. Just ask any endurance athlete and they will tell you the difference between performing hydrated and dehydrated. The good news is, if you make it a focus to stay on top of hydration, it can more easily be managed.

What does dehydration look like?

If you notice your urine starting to have a dark yellow appearance and your frequency of urination decreasing, this is a sign to get more water into your system. Symptoms that may be overlooked or thought to be caused by other things such as the stress are headaches, being overly fatigued, nausea, constipation and dizziness.

Why do we tend to get dehydrated during travel and what are solutions that can help?

1. Change in routine: Oftentimes when we are away from our daily routine dashing from one thing to another, we forget to drink. It is during this time that we may go hours with only a small sip of water. It is just out of our mind, unavailable, or maybe we just refuse to pay $6 for a bottle of water.The most practical and affordable solution is to carry a refillable water bottle with you that can go through airport security and then be easily filled up. You can use this in between client meetings and also in the hotel room. Drinking from a bottle like this will let you keep track of your consumption. If you haven’t finished half of a 16 ounce bottle all day, you will know that you need to up your intake.

2. Consumption of alcohol and caffeine: Travel often comes with greater opportunities for alcohol consumption – on the plane, client meetings, happy hours, hotel bars. It is also where we might reach for caffeine more often to try to get some extra energy for the day ahead. A good rule of thumb is to match every one drink with a glass of water AND of course to avoid excessive amounts of consumption.