Drinks to avoid if you want to sleep well when traveling

Drinks to avoid if you want to sleep well when traveling

Staying hydrated is critical for optimal health, and the types and quantity of liquids you ingest have a direct impact on your hydration level. On a long vacation or business trip, intelligent beverage selection is rarely front of mind. Many tourists drink beverages that are less healthy than they would at home.

Regrettably, poor beverage choices can negatively impact hydration, sleep, and overall health. Knowing which beverages to limit or avoid when traveling will help you sleep better and return home feeling healthy and revitalized.

Drinks to avoid if you want to sleep well when traveling

What influence does what you drink to have on your sleep?

Your hydration state is affected by the fluids you ingest. Dehydration can cause extreme weariness and sleepiness, as well as dry lips, headaches, and cramps, all of which can make sleeping difficult.

Beverages can interfere with sleep because they alter the brain. Although alcohol has a calming effect, it also disrupts the sleep cycle, leading to poor sleep quality. Breathing problems, snoring, and sleep apnea have all been linked to alcohol consumption.

Caffeine, on the other hand, is a stimulant that increases alertness and wakefulness. Coffee, energy drinks, and a variety of teas include it. Because it takes the body four to six hours to absorb half of the caffeine taken, caffeine can have a long-lasting effect that can interfere with sleep.

Certain beverages may affect your sleep depending on when and how much you consume them. Excessive fluid consumption can result in nocturia, or nighttime urine, which can impair sleep owing to repeated toilet trips. Excessive alcohol or caffeine use can also disrupt sleep.

What drinks should you limit or avoid when traveling to optimize your sleep?

When traveling, alcohol, coffee, tea, energy drinks, and soft drinks might interfere with sleep and should be avoided or used with caution.

If you choose to consume one of these beverages, think about how much you’ll drink and when you’ll drink it. Drinking them in moderation and well before bedtime will help you sleep better.

energizing beverages

Caffeine and other stimulants are commonly found in energy drinks, which are sold in bulk (12-16 ounces) or as energy shots (1-3 ounces).The amount of caffeine in energy drinks is sometimes significantly higher5 than in coffee or tea. Caffeine use at high levels, such as in energy shots, can cause physiological stress due to overstimulation.

When traveling, keep energy drinks to a minimum because they have a strong stimulating effect. Energy drinks should be avoided for at least six hours before bedtime, should not be mixed with alcohol, and should not be consumed quickly.


Even if they make you feel more drowsy at bedtime, alcoholic beverages might degrade sleep quality due to their influence on the brain. As a result, drinking can exacerbate sleep issues associated with travel, such as jet lag, snoring, and sleep apnea.

An additional reason to limit alcohol consumption when traveling is that it impairs judgment. Alcohol’s effects are amplified at altitude, increasing the chance of impairment upon landing after drinking on a trip. If you intend to drink alcohol while traveling, do it in moderation and at least a few hours before night.


Caffeine-containing soft drinks should be eaten in moderation and with caution to minimize sleep disruptions. Avoid soda for at least six hours before bedtime, just like other caffeinated beverages.

Soft drinks include large levels of sugar, which detract from a balanced diet and can lead to a variety of health concerns, including weight gain and diabetes, according to nutrition experts. As the body attempts to break down non-sugar sweeteners, drinking diet Coke as a replacement might disrupt sleep.

Vodka with coffee

Constipation can occur as a result of air pressure changes when flying. As a result, limit or avoid carbonated beverages prior to and during a flight.

Hot drinks

Caffeine is found in coffee and many varieties of tea. Tea is usually safe in small doses, but it can be harmful if used in large amounts or late in the day. Coffee consumption in the afternoon or at night might also disrupt sleep. The sensitivity to caffeine varies from person to person.

Caffeine can help prevent daytime drowsiness caused by jet lag or travel tiredness early in the day; nevertheless, it’s crucial not to rely on caffeine at the expense of obtaining adequate sleep at night.

Liquid and Refreshments Contaminated

It is vital to avoid consuming contaminated beverages when traveling. Tap water is unsafe to drink in many regions because it may contain hazardous germs or diseases. If the safety of your local water supply cannot be assured, drink only unopened bottled water, and avoid drinks that may include dirty water or frozen peas.

What are the greatest drinks to have on the road?

When traveling, the best liquid to drink is water. Pure water replenishes your body without alcohol, coffee, or sugar, which might affect your sleep. Drinking water throughout the day may assist you to prevent sleep sickness.

If you don’t like plain water, try soda water, club soda, or sparkling water. They’re all lower in calories and can help you stay hydrated. Milk replacements and juices provide fluids and other nutrients, but they should used in moderation due to their high-calorie content.

Oral rehydration salts, which are routinely sold in individual packets, are approved by the Centers for Disease Control and Prevention. If you have traveler’s diarrhea, you can replenish electrolytes by mixing oral rehydration salts with water. If you’re traveling to a place where food or water corruption is a potential problem, bringing rehydration salts is extremely important.

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