Travel Nutrition: Remember to Hydrate!

(This post is part of a series on travel nutrition by April Davis, RD, CD, CES. That's her above, practicing what she preaches!)

Positive Food Experiences with People to People

I recently had the opportunity to travel overseas with a People to People Student Delegation. I went to Italy and the French Riviera with delegation MH 0622110 out of Philadelphia. During my observation, we traveled to Rome, Assisi, Florence, Pisa, Montecatini, and Cinque Terra, Italy; Monaco; and Cannes and Nice, France.

Yes - it was amazing! But most importantly, during this experience, I was able to observe nutrition practices, meals served, and overall acceptance by students. It's important to consider these factors in conjunction with students' daily schedule and emotional and physical states during their time away from home.

(Above, a photo of one of our breakfast buffets at a hotel in Italy. We had ample fluid choices including water, milk, juice, hot chocolate, coffee and tea.)

During my ten-day observation, I assessed adherence to meal plans, portions, presentation, palatability, and quality of foods served, as well as student satisfaction with the food. I witnessed numerous positive experiences and reactions while observing the delegation, including: adequate portion sizes, friendly and efficient restaurant service, agreeable palatability, and several unique food presentations.

It's Not Just the Food that Makes for a Positive Experience. It's the Water, too!

Something that was regularly stressed by the Delegation Manager and Leaders - but often disregarded by Student Ambassadors - was ensuring sufficient fluid intake. Given the active daily schedule, warm climate, possible sleep deprivation, and fluid losses that occur during airline travel, an increased intake of liquids - namely water - is required of Student Ambassadors.

(A scenic photo of the water in Cannes, France - although it's not the type of water I'd recommend drinking!)

As mentioned in one of my earlier blog posts, preventing dehydration during travel is the most vital factor in maintaining energy levels, overcoming jet lag, and staying healthy. Not only does dehydration have a negative impact on controlling body temperature, but it also affects heart function and transport of oxygen and nutrients to the working muscles. Poor fluid intake leads to fatigue and a delayed immune response, which greatly increases the chance of becoming ill while traveling.

Soda and other sugary, caffeinated beverages do not help with hydration. In fact, beverages that contain high amounts of sugar can contribute to dehydration and/or intestinal discomfort, dampening physical stamina and emotional health.

Your child can always use a loving reminder to drink lots of water while traveling. Most importantly, help him/her start hydrating at home, before boarding an airplane.

(Photo Credit: ToddMorris via Flickr)

During my time with Student Ambassadors, our Leaders reminded us to bring along our water bottles every morning. Even so, many Student Ambassadors were not proactive in filling their bottles when given the opportunity. On top of that, I saw most Student Ambassadors consuming soda at lunch and dinner. Overall, however, I witnessed a greater adherence to ample water intake toward the end of my observation period, leaving me to believe the Student Ambassadors were catching on!

For more tips on how to encourage Student Ambassadors to stay hydrated during travel, see my previous posts:

• “Nutrition for Travel”
  
• "Healthy Habits Start at Home"

You can also visit the following links for further information on hydration for parents and teens:

• http://kidshealth.org/parent/fitness/problems/dehydration.html
• http://kidshealth.org/teen/exercise/safety/dehydration.html

- April Davis, RD, CD, CES

Nutrition for Travel

The top tips for maintaining good nutrition while traveling with People to People Ambassador Programs are to stay hydrated and eat a balanced diet.

Stay Hydrated
Preventing dehydration both before and during travel is vital to maintain energy levels, overcome jet lag, and stay healthy while abroad. Not only does dehydration have a negative impact on body temperature, but it also affects heart function and the transport of oxygen and nutrients to the working muscles. Poor fluid intake leads to fatigue and a delayed immune response, which greatly increases the chance of becoming ill while traveling.

1. Bring a water bottle

• Student Ambassadors should be in the habit of carrying their water bottles with them wherever they go. This can begin at home weeks prior to travel, which will help ensure adequate hydration before the trip. Be sure to pack the empty bottle in your suitcase rather than carrying it on to avoid delays at airport security .

2. Drink extra on the plane

• Aim for at least 1 cup of fluid for every hour of travel. Don’t be shy about asking the flight attendants for water. Many international flights have glasses of water already available in the kitchen/galley areas for passengers to help themselves. (This gives you an opportunity to stretch your legs, as well!)

3. Drink beyond thirst

• Adolescents and children have a diminished thirst sensation. As a Student Ambassador, you will be very active during travel, which will also dull your thirst mechanism and require an increase in fluid intake.
• In preparation for travel abroad, get in the habit of drinking fluids throughout the day, even when you don’t feel thirsty.
• When taking fluid breaks, drink more than necessary!

4. Choose water

• Drinks that contain high amounts of sugar can lead to further dehydration and/or intestinal problems.
• Limit soda, coffee, and tea, as these act as diuretics and can worsen dehydration.
• Your delegation manager will be a good source to determine if tap water in a specific country is suitable for drinking or if bottled water is the best option.

Eat a Balanced Diet
A variety of healthy foods, eaten consistently throughout the day, will help ensure adequate blood sugar levels, assist in overcoming jet lag, and increase immune health.

1. Have 3 meals and 2-3 snacks per day

• Spread snacks and meals evenly throughout the day to maintain energy levels.
• Snacks should mostly consist of whole grains , fruits , and veggies, but they should also contain some protein to avoid sudden spikes in blood -sugar levels.
• Portable travel food ideas: If it is available, grab an extra piece of fresh fruit at breakfast to eat as a snack later. There will be many opportunities to purchase snacks along the way. The best choices would include items such as trail mix with dried fruit, cereal, nuts , yogurt , milk , chocolate milk , string cheese , whole -grain crackers , peanut butter , granola bars , and WATER, WATER, WATER!

2. At each meal, choose at least one item from each of the following groups:

• Whole -grain products
• Milk products
• Vegetables and fruit
• Meat and protein alternatives (nuts, beans, eggs , etc.)

For more information, visit: KidsHealth.org

April Davis, RD, CD, CES