Mehedi's - Smart Travel Nutrition Guide

Simple, safe hydration and meal rules for a healthy tour

💧 Water Plan (Travel + Tour)

Before Journey (Sunday Evening)

  • Normal hydration
  • No forced drinking

Before Boarding (9:30–10:00 PM)

  • 300–400 ml water

Bus Journey (Night)

  • Sip only
  • 100–150 ml every 40–45 minutes
  • Total: Max 1–1.5 liters

Arrival Morning

  • 400–500 ml water (slow)

Daily During Tour

  • Morning: 600–700 ml (slow)
  • Outside exploring: sip only
  • Back to hotel: drink freely
  • Evening: moderate
  • 1–2 hours before sleep: minimal

🥤 Drinks Guide

Allowed Drinks Safe

  • Sealed bottled water
  • Warm water
  • Coconut water (clean shop)

Avoid Drinks Avoid

  • Ice water
  • Soft drinks
  • Energy drinks
  • Street juice
  • Excess tea / coffee

🍚 Food Types to Eat (Safe)

Staple Foods

  • Plain rice
  • Ruti / bread
  • Oats (water-based)

Protein

  • Boiled egg
  • Omelette (low oil)
  • Grilled fish
  • Grilled chicken
  • Plain dal

Vegetables

  • Boiled vegetables
  • Light curry (low spice, low oil)
  • Mashed potato

Fruits & Snacks

  • Banana
  • Apple
  • Guava (washed)
  • Plain biscuits
  • Dry toast

🚫 Food Types to Avoid (Strict)

Street Food

  • Fuchka
  • Chatpoti
  • Jhalmuri
  • Singara / Samosa

Fried / Heavy

  • Paratha / Puri
  • Fried fish
  • Fried chicken
  • Deep-fried snacks

Seafood Risks

  • Shutki
  • Crab
  • Lobster
  • Prawn curry

Cold / Raw / Buffet

  • Ice cream, milkshake
  • Outside yogurt
  • Salad & raw vegetables
  • Hotel buffet & reheated food

📋 Essential Rules

Meal Timing

  • Eat small portions
  • Do not overeat
  • Dinner early
  • No heavy food at night

Hygiene Rules

  • Eat only freshly cooked food
  • Drink only sealed water
  • Avoid ice completely