CBS News recently reported that dehydrated driving is just as dangerous as drunk driving. Even mild dehydration can cause drivers to make over double the amount of mistakes compared to hydrated drivers during long, monotonous drives. Dehydration causes fatigue, headaches, dizziness, and drop in concentration — which is the last thing you want to experience behind the wheel. This is especially true for professional drivers (like truckers or delivery drivers) who have to keep to tight schedules. But, whether you drive as part of your job or your daily routine, hydration is, fortunately, a habit you can cultivate. So, make an effort to hydrate before and during your drive (a refillable bottle can be a huge help here). You can even add electrolytes to your water to aid hydration and maintain better focus and energy levels while on the road.
Hydrate before you drive
If you’re thirsty, that usually means you’re already dehydrated. So, the best way to avoid dehydration behind the wheel is to hydrate beforehand. Drink a glass of water with each meal and in between meals to stay ahead of thirst. The total recommended daily fluid intake is roughly 3.7 liters for men, and 2.7 liters for women, Mayo Clinic reveals. That’s how much your body needs to maintain energy levels and function properly.
But, if you’re not the biggest fan of water, you can also snack on water-rich food to boost your fluid intake. For example, watermelon, cantaloupe, strawberries, and cucumber have a water content of over 90%, whereas peaches, oranges, and pineapples are over 80% water. Plus, they can refresh you like nothing else on a hot day.
Carry a reusable bottle (and take regular sips)
It’s also important to drink enough water throughout your drive, so always travel with a reusable bottle or two. Keep it somewhere easy to grab like a cup holder or door compartment. This way you won’t have to reach far and risk taking your eyes off the road. And, remember not to chug the whole thing at once. Take small, regular sips so as not to stress the kidneys and promote better hydration.
Also, refill your bottle whenever you make a pit stop. Ideally, it’s recommended to take a short break every three hours to hydrate and stretch your legs. An app like Refill My Bottle can show you where your nearest refill station is, so you can schedule breaks at the right spots. From gas stations and cafes to stores and museums, if water refills are offered, it’ll be listed on the app.
Commercial truck drivers, alternatively, are required to take a thirty-minute break after eight hours of driving. As short-haul truckers stop more frequently than long-haul drivers for pick-ups and deliveries, it’s typically easier for them to fit in rest and hydration. In fact, a focus on shorter trips is one strategy that may help end the current trucker shortage (which now totals 80,000). Shorter journeys provide truckers with a better work-life balance, which makes it a more attractive career option.
Add electrolytes for taste and hydration
Although plain water is always a great option, you can add electrolytes to amp up the taste and aid hydration. Magnesium, potassium, sodium, and other electrolytes are essential minerals that help your body maintain healthy fluid levels (as well as perform other vital bodily functions). It’s important to prevent electrolyte loss or imbalance in order to regulate fluid balance and prevent dehydration. This also doesn’t have to be complicated. For example, add a simple squeeze of lemon or lime to your water to boost electrolytes. This also adds taste without the addition of unhealthy sugars or sweeteners.
Coconut water is another great choice for hydration and a way to break up the monotony of plain water while on the road. Coconut water (the juice from inside coconuts) is particularly high in potassium, sodium, and manganese. It’s a natural source of these electrolytes and contains more altogether than plain water does.
Whether you drive professionally or otherwise, hydration keeps you focused and makes you a better driver. So, get into the habit of drinking enough water before and throughout your journey, and you’ll find it easier to stay safe, healthy, and alert on the road.
