As the temperatures rise, so should your water intake! For those with diabetes, staying well-hydrated can help to manage fluctuating blood sugars and in turn, avoid damage to the kidneys, nerves, and cardiovascular system. According to Angela Ginn Meadow, RN, RDN, CDCES, Program Director, Baltimore Metropolitan Diabetes Regional Partnership, University of Maryland Medical Center, sometimes mild dehydration can cause significant increases in blood sugar of 50-110 mg/dL or higher, damaging the body over time. It is essential to stabilize blood sugars to avoid or delay these complications.
People with diabetes are at higher risk for dehydration. Dehydration occurs when the amount of water in your body decreases. Water loss causes the circulating blood glucose to become more concentrated, which results in a blood sugar spike. The kidneys must then work overtime to produce more urine to filter the blood. The increase in urine furthers body fluid losses and dehydration.
Hot weather, humidity, exercise, diarrhea, and vomiting can all contribute to fluid imbalances. Dehydration can sneak up unexpectedly, so recognizing the signs is very important. These signs include thirst, dry mouth and eyes, headache, dark-colored urine, dizziness, nausea, muscle cramps, and fatigue. Signs of severe dehydration include confusion, change in heart rate, and sunken eyes.
Hydrate, hydrate, hydrate! Water is the perfect choice for hydration and the best choice because it provides fluid without excess sugar. Try adding fresh berries, cucumber, or a slice of lemon to water for a refreshing change. Sparkling water is also a great option if it does not contain added sugar. Other options include herbal and unsweetened teas, and iced coffee in warm temperatures (or hot coffee in cold temperatures). Avoid additional syrups and choose low-fat milk or a milk alternative.
Soft drinks (soda) do not contain any nutritional value and have high amounts of carbohydrates and calories. They are not a good beverage choice for people with diabetes. Diet soft drinks provide a sugar-free alternative. However, they contain artificial sweeteners and sometimes caffeine, prompting an ongoing debate about their role in other health issues, so drink these in moderation.
While sports drinks contain electrolytes, they also have a lot of sugar. They are most appropriate after a strenuous workout or rigorous outdoor work.
How Much Fluid is Enough? General recommendations for water intake are different for women and men. The daily guidance for women is about 6.5 US cups (8oz), whereas, for men, about 8.5 US cups (8oz). However, certain health conditions, activity level, weight, age, and outdoor temperature should all be factored in as well.
RESOURCES:
https://health.umms.org/2023/02/15/staying-hydrated-when-you-have-diabetes
https://diabetes.org/food-nutrition/eating-healthy/why-drink-more-water
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.