Dehydration can affect everything from blood pressure to critical thinking skills — not to mention overall energy. While it’s one thing to stay hydrated at home, keeping track of water intake on the go can pose a challenge for anyone juggling lots of demands and trying to be in multiple places at once. By following a few smart tips, you can help set yourself up for good hydration while traveling:

Know What You Need

Most women should take in around 11.5 cups (or 2.7 liters) of fluid, including water, other beverages and food, per day, while most men should aim for 15.5 (3.7 liters), according to the Mayo Clinic. Most people ingest about 20 percent of their daily fluids from food, with the remainder coming from beverages.

Reaching your daily water intake goal helps your cells, tissues and organs work the way they’re intended, and gives you energy to power through your day. If your schedule keeps you moving on a regular basis, there’s little room for error, so listen to your body and drink wisely.

Have Bottle, Will Travel

Particularly useful for frequent travelers, a reliable, reusable container can save time and money while reducing your carbon footprint (case in point: avoiding the dreaded line for a $5 plastic bottled water at one airport after another). Here are a few options: S’well ($25-$60), Klean Kanteen ($15-$75), and Simple Modern ($12-$40), all of which win praise for their portability, longevity and sleek design.

What’s more, modern reusable bottles can keep water cold for up to 24 hours. When you’re traveling, you can easily fill up at water stations at airport gates, hotels (EVEN Hotels offers a filtered, flavored water bar in the lobby) and coffee shops to keep you topped off through the day.

You Are What You Eat

While water is the gold standard when it comes to keeping hydrated, lots of other foods and drinks can boost your diet’s water content. Fresh produce, for example, is always a winner, with watermelon, cucumber, celery, tomatoes, cauliflower, bell pepper, spinach and iceberg lettuce topping the list of foods that owe at least 90 percent of their weight to good old water.

If you prefer flavor in your drinks, try herbal tea, fruit infused water and natural coconut water (with no added sugar or salt) to punch up your daily hydration. Pop into a health-focused Cork & Kale Market and Bar the next time you’re staying (or near) an EVEN Hotel, and you’ll find lots of tasty ways to keep yourself satisfied and hydrated on the fly.

Next-Level Knowledge

In addition to drinking enough water and incorporating fresh foods into your meals, you can make other smart choices to keep your body in check while traveling.

Although that mid-flight glass of wine or cocktail might seem like a great way to unwind while in transit, it can carry a heftier price than what shows up on your expense account. That’s because while the human body functions best in an environment where the humidity level is around 50 percent, the recirculated air in a plane hovers around 10 to 20 percent humidity, literally drying out your body as you fly.

Since alcohol and coffee both have diuretic properties, try to refrain from wheels-up to wheels-down. If you can’t resist, at least be sure to balance your beverage of choice with a few swigs of water before you deplane.

Your body also loses water weight through respiration while you sleep at night, so no matter what you eat or drink during the day, have a glass of water right before you go to bed, and another right after you wake up. Turning that little habit into a daily and nightly routine can help you stay on track — and in good health — no matter where you go.