How to Stay Hydrated on Hot Summer Vacations, According to Experts
Condé Nast Traveler
Last updated: May 26, 2026
This article discusses the importance of proper hydration, especially in hot climates, and provides practical advice on how to achieve it. It emphasizes that individual needs vary and goes beyond simply drinking water, highlighting the role of electrolytes and food.
- Maintaining adequate hydration in hot climates requires understanding individual needs, as rigid rules don't apply. General guidelines suggest around 2.5 liters of fluid daily for women and 3.5 liters for men, with a specific formula of 35 milliliters per kilogram of body weight for precise targets.
- Beyond just fluid volume, electrolytes and minerals like sodium and potassium are crucial for water absorption and are lost through sweat. Oral rehydration solutions, electrolyte drinks, and natural sources like coconut water can help replenish these.
- Integrating water-rich fruits and vegetables (e.g., celery, lettuce, cucumber, tomatoes) into the diet can contribute significantly to daily hydration. Additionally, mineral-rich foods such as leafy greens, nuts, and seeds help replenish essential minerals.
- To ensure consistent hydration, especially during travel or activities, it's recommended to link water intake to specific actions like entering a museum or sitting down for a meal. Carrying a reusable water bottle is also a practical strategy.
