Most family vacations are taken by car. In addition, families tend to vacation more in the warmer months – May through August – than any other time of the year. With these two facts combined, the potential for dehydration and heat exhaustion is increased by 50 percent.

The average summer day can increase temperatures in a vehicle to as high as 100 degrees Fahrenheit. Being in a vehicle with a temperature of 90 degrees for 15 minutes can place someone at risk for dehydration. Children and elderly become at risk after five to six minutes. And infants become at risk for dehydration after four minutes in a vehicle with a temperature of 90 degrees.

What Is Dehydration?
Dehydration occurs when the body loses too much fluid due to an increase in body temperature such as a fever, exposure to high temperatures or with prolonged activity. Dehydration happens when the output of bodily fluid through sweating, vomiting or diarrhea is more than the intake of fluid. The signs and symptoms of dehydration include flushed skin, headache, dry and itchy skin, coated tongue, irritability, indigestion, lack of concentration, constipation and confusion.

"Dehydration is no laughing matter," says Gwen Majette of the International Bottled Water Association in Alexandria, Va. "Thirst is one of the first signs of dehydration, so if you're feeling thirsty, your body is already slightly dehydrated. I don't think traveling parents or children can afford or would enjoy suffering from [the signs and symptoms of dehydration] while on their journey."

What Should You Drink?
The easiest way to increase fluids in the body is to drink plenty of water. "By definition, hydration is the replacement of body fluids lost through sweating, exhaling and elimination," says Majette. "Water is essential to the body. There are many reasons why water is so important for proper hydration. They include converting food into energy, carrying nutrients and oxygen to all the cells in the body, regulating body temperature and protecting and cushioning vital organs." However, getting kids to drink water is usually easier said than done. Other fluids such as milk, juice, Kool-Aid and sports drinks will add fluids and are more welcomed by children, but water remains the best option.

When traveling, what you drink is almost as important as how much you drink. Some fluids don't travel well without refrigeration and may cause more harm than good. Drinking something that is spoiled, fermented or overly acidic can put the brakes on a family vacation very quickly.

Milk
For example, if milk is chosen, a cooler with ice should be kept within reach to store the beverage. It is common knowledge that milk spoils, and spoiled milk can cause diarrhea, vomiting, stomach cramps and flatulence. Chocolate and white milk, formula, breast milk, soymilk and goat's milk will all spoil much more quickly in increased temperatures than they will at room temperature. A gallon of milk left on the counter at home lasts much longer than a gallon of milk in a vehicle where temperatures are higher. Remember that an increase in temperature equals a decrease in time milk can remain exposed without refrigeration.

"My 5-year-old son had to have his chocolate milk on our last road trip," says Marielle Bonner from New York, N.Y. "We put a cooler in the back of the van loaded with ice so the milk would stay really cold. We kept dirty hands out of the cooler and used the ice for our drinks as well."

Juices
One of the most common choices for children is apple juice. Apple juice is sweet and colorful and full of nutrients, making it a great choice for a child's beverage. However, apple juice, as well as apple cider, will go through a process of fermentation when left exposed to increased temperatures. Fermentation is when a food is broken down into its smallest, or simplest, components. Fermentation of apple juice is similar to milk spoilage. If fermented juice is consumed, a severe stomachache followed by diarrhea is commonly the result. To keep apple juice from "spoiling," it should be stored as cold as possible in an ice chest or a cup of ice.

"Have you ever smelled bad apple juice?" asks Laura McKinney from Ft. Worth, Texas. "It smells awful! I opted against taking apple juice on our car trips because I didn't want to have to worry about it going bad."

Other juices, such as orange juice, cranberry juice and grape juice, all have the benefits of nutrition as well as flavor. All are good choices for children of any age. But with fruit juices such as these, exposure to high temperatures for any period of time can cause the juice to become overly acidic. Drinking any beverage with high acidic levels can lead to stomachache, headache and acid reflux. Long-term exposure to highly acidic beverages can also increase the chances of an ulcer. Drinking one or two highly acidic beverages while traveling will not have any long-term effects, but can result in decreased fun on the family vacation if not done in moderation.

Kool-Aid and Sports Drinks
Kool-Aid is another favorite of the younger generation. With its variety of colors and flavors there is one to please even the pickiest of children. Kool-Aid doesn't spoil, and it doesn't ferment, but it has very little nutritional value and more sugar than either milk or apple juice. Kool-Aid does not need to be kept refrigerated and tastes just as good at room temperature as it does on ice. When traveling, Kool-Aid may not be the best choice for children with hyperactivity related to diet.

"Instead of apple juice, we decided to take Kool-Aid on our beach trip last year," says McKinney. "I made it ahead of time and put it in a plastic pitcher with a real tight-fitting lid. We took along plastic cups and an ice chest and had drink breaks when we stopped for gas or had a potty break."

Sports drinks have become very popular and their claims of "re-hydrating" the body has them being chosen by millions. Sports drinks do contain electrolytes, which is what the body loses during exercise or strenuous activity. However, unless someone is at high risk of being dehydrated quickly and easily, such as mowing the lawn at noon in July, the need for sports drinks is not considerable. Unless chosen for the taste, sports drinks can be left at home. Sports drinks do not spoil, but can lose both their taste and benefit if left exposed to high temperatures.

The easiest way to avoid dehydration while traveling is to ensure that plenty of beverages are available for everyone. While water is still the best choice, there are alternative beverages to keep the family well hydrated while pleasing a variety of tastes. "The best way to get the water you need while traveling is to carry bottled water with you for you and your children," says Majette. "Freeze bottles of water overnight so that you will have cold water throughout your trip. Also, consider buying bottled water that comes with a sports cap so no matter what the activity, you can easily hydrate yourself."

Make your family vacation more enjoyable by both providing plenty of fluids and making a wise choice of beverages. And plan on plenty of bathroom breaks!

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