The #1 Way to Stay Hydrated If You Have Diabetes, According to a Dietitian

From eatingwell.com

Drinking up just got a whole lot easier! 

KEY POINTS

• Carrying a water bottle keeps hydration top of mind and prevents dehydration-related fatigue.
• Staying hydrated helps manage blood sugar and supports overall metabolic health.

• Add flavour or eat hydrating foods like cucumber and watermelon to meet daily fluid needs.

Limiting carbohydrates, staying active and prioritizing protein and fibre often steal the spotlight when it comes to managing diabetes. However, there's one simple but powerful strategy that often gets overlooked: hydration. Drinking water sounds easy enough, but falling short could have a big impact on your blood sugar and metabolic health. 

If drinking more water feels like a constant struggle, there's one habit that's sure to help you stay hydrated: keeping a water bottle on hand. We spoke with a diabetes expert to find out why it's so effective. Here's what she told us. 

How Carrying a Water Bottle Can Help You Stay Hydrated 

Carrying a water bottle with you, whether you're at home, running errands or working, keeps hydration top of mind and helps you stay ahead of thirst. "If you wait until you feel thirsty, you are already slightly dehydrated, which can lead to elevated blood sugar levels along with fatigue," says Erin Palinski-Wade, RD, CDE. "Having a water bottle with you gives you a visual reminder to drink, which helps to make sure you are consistently taking in water all day long." 

It also provides an easy way to gauge how much you've had to drink and how much more you need to hit your daily water goals. Just like carrying a snack helps prevent dips in blood sugar and energy levels, having a water bottle on hand will help you avoid the effects of dehydration, including headaches, fatigue and high blood sugar. 

Plus, when you've got water nearby, you're less likely to stop for a soda or sugar-sweetened drink. Not only do sugary drinks spike blood sugar, they may ironically contribute to dehydration. "If you consume an excessive amount of added sugar, this can draw water from your cells into the bloodstream, increasing urination and impairing fluid balance," says Palinski-Wade. Even specialty hydration drinks can have added sugars. That doesn't mean all hydration drinks are bad. Some are sugar-free. To find out for sure, check the Nutrition Facts panel on the label.

Of course, you may be wondering how much fluid you need each day to stay hydrated. While the answer is different for everybody, a good goal is roughly 13 cups for men and 9 cups for women. However, your unique needs may differ depending on the temperature, if you exercise and your body weight, medications and health conditions. 

                                                                 Credit:  Design elements: Getty Images. EatingWell design

Hydration and Blood Sugar Management

Why is hydration so important for people with diabetes? Water makes up 55 to 65% of our bodies and plays an instrumental role in every single one of its functions. "If the body becomes dehydrated, blood sugar becomes more concentrated, leading to higher blood sugar levels and an increased strain on the body organs, like the kidneys, as they work to eliminate the excess glucose in urine," says Palinski-Wade.

While staying hydrated supports healthy blood sugar levels, research shows it also improves overall metabolic health, potentially reducing the risk of weight gain, obesity and heart disease. Hydration is also associated with improved cognition, energy levels and mood, which may make it easier to eat better and exercise. 

Other Strategies for Hydration

Make carrying a water bottle a habit you'll stick with by choosing a bottle that sparks joy, is lightweight, comfortable to hold and won't leak when tossed in a bag or the car. 

These other strategies can also help improve your hydration game.

• Track Your Water: Whether you're just starting your hydration journey or trying to stay consistent, logging your water intake can help you stay on track. "You can use apps such as MyFitnessPal to track your fluid intake or use your phone to set reminders to drink throughout the day," says Palinski-Wade. Monitoring your water intake can also help you identify patterns when you're more likely to forget to drink water. 
• Add Low-Sugar Flavour: If plain water feels boring, try sprucing it up with fresh fruit and herbs. You can also alternate regular water with plain or flavoured sparkling water. Or, try adding a sugar-free flavour packet to your H2O.  
• Eat Hydrating Foods: Drinks aren't the only way to hit your daily fluid goals. Foods provide 20% of our daily fluids, especially hydrating foods like fruits and veggies. "Try adding foods such as cucumber, watermelon, lettuce and celery to your plate to boost your water intake," says Palinski-Wade. Not only do these foods give you fluids, they're packed with vitamins, minerals, antioxidants and fibre to support balanced blood sugar and overall health. 
• Check Your Urine Colour: It may sound strange, but a quick and easy way to measure your hydration status is by simply checking the colour of your pee. Light-coloured urine is a sign of adequate hydration. The darker the urine becomes, the more likely it is that you need to drink up.

Our Expert Take

Hydration may not get as much attention as carbohydrates or exercise when it comes to managing diabetes. But it plays a key role in healthy blood sugar levels and can help you feel healthier and more energetic overall. That's why staying ahead of your thirst by keeping a water bottle on hand is the No. 1 habit to support healthy hydration while managing diabetes. For the best results, pair this habit with other expert-approved strategies like tracking your water intake, drinking no-added-sugar beverages, eating hydrating foods and monitoring your urine colour. So, what are you waiting for? It's time to drink up!

https://www.eatingwell.com/way-to-stay-hydrated-with-diabetes-11951769

Why do your sugar levels fluctuate more in summer?

From healthshots.com 

How does summer heat affect blood sugar levels? Effective tips for managing diabetes, staying hydrated, and nourishing your body

Summer can be difficult for everyone. When it comes to people with diabetes, increasing temperatures are of greater concern because they often notice unusual fluctuations in their blood sugars during summer. Even when they follow their regular diet and medication regimen, hot weather can affect the body in several ways. This includes changes in hydration levels, appetite, insulin action and daily routine. We need to understand the link between summer heat and diabetes to prevent sudden sugar spikes and dangerous drops.

                                                                                                 Image courtesy: Adobe Stock

Does heat affect blood sugar levels?

Dehydration is one of the main causes of changes in blood sugar levels in summer. Our bodies lose fluids and minerals through sweating. Dehydration makes blood glucose more concentrated, leading to higher blood sugar. “In addition, insulin absorption from injection sites may also be high during summer, leading to unexpected low blood sugar episodes in some individuals”, Diabetologist Dr Ranjit Unnikrishnan tells Health Shots. So, managing diabetes during summer can be difficult. People with diabetes find it harder to do physical activity and follow their health routines, as they may feel tired due to extreme heat. This leads to an increase in blood sugar.

Dehydration and blood sugar levels

Dehydration and blood sugar are closely linked. Our kidneys have difficulty removing excess sugar from the blood through urine because the body does not have enough water to carry the glucose. This can increase the risk of high blood sugar in summer. Common signs of dehydration include:

• Excessive thirst
• Dry mouth
• Dizziness
• Headache
• Fatigue
• Dark-coloured urine

Ignoring dehydration may lead to severe complications, especially in older adults and individuals with uncontrolled diabetes.

The #1 Way to Stay Hydrated If You Have Diabetes, According to a Dietitian

From eatingwell.com

Drinking up just got a whole lot easier! 

Key Takeaways

• Hydration plays a key role in healthy blood sugar and it keeps you energized.
• Yet, it can be difficult to remember to drink enough water to stay hydrated. 
• Carrying a water bottle is an easy way to help you get the fluids you need.

Limiting carbohydrates, staying active and prioritizing protein and fibre often steal the spotlight when it comes to managing diabetes. However, there’s one simple but powerful strategy that often gets overlooked: hydration. Drinking water sounds easy enough, but falling short could have a big impact on your blood sugar and metabolic health. 

Why is hydration so important for people with diabetes? Water makes up 60% to 75% of our bodies and plays an instrumental role in every single one of its functions. “If the body becomes dehydrated, blood sugar becomes more concentrated, leading to higher blood sugar levels and an increased strain on the body organs, like the kidneys, as they work to eliminate the excess glucose in urine,” says Erin Palinski-Wade, RD, CDE, a New Jersey-based registered dietitian and certified diabetes educator and author of 2 Day Diabetes Diet. 

While staying hydrated supports healthy blood sugar levels, research shows it also improves overall metabolic health, potentially reducing the risk of weight gain, obesity and heart disease. Hydration is also associated with improved cognition, energy levels and mood, which may make it easier to eat better and exercise. 

If drinking more water feels like a constant struggle, there’s one habit that’s sure to help you stay hydrated: keeping a water bottle on hand. We spoke with a diabetes expert to find out why it’s so effective. Here’s what she told us. 

How Carrying a Water Bottle Can Help You Stay Hydrated 

                                                        Photo: 

Design elements: Getty Images. EatingWell design

Carrying a water bottle with you, whether you’re at home, running errands or working, keeps hydration top of mind and helps you stay ahead of thirst. “If you wait until you feel thirsty, you are already slightly dehydrated, which can lead to elevated blood sugar levels along with fatigue,” says Palinski-Wade. “Having a water bottle with you gives you a visual reminder to drink, which helps to make sure you are consistently taking in water all day long.” 

It also provides an easy way to gauge how much you’ve had to drink and how much more you need to hit your daily water goals. Just like carrying a snack helps prevent dips in blood sugar and energy levels, having a water bottle on hand will help you avoid the effects of dehydration, including headaches, fatigue and high blood sugar. 

Plus, when you’ve got water nearby, you’re less likely to stop for a soda or sugar-sweetened drink. Not only do sugary drinks spike blood sugar, they may ironically contribute to dehydration. “If you consume an excessive amount of added sugar, this can draw water from your cells into the bloodstream, increasing urination and impairing fluid balance,” says Palinski-Wade. Even specialty hydration drinks can have added sugars. That doesn’t mean all hydration drinks are bad. Some are sugar-free. To find out for sure, check the Nutrition Facts panel on the label.

Of course, you may be wondering how much fluid you need each day to stay hydrated. While the answer is different for everybody, a good goal is roughly 13 cups for men and 9 cups for women. However, your unique needs may differ depending on the temperature, if you exercise and your body weight, medications and health conditions. 

Other Strategies for Hydration

Make carrying a water bottle a habit you’ll stick with by choosing a bottle that sparks joy, is lightweight, comfortable to hold and won’t leak when tossed in a bag or the car. 

These other strategies can also help improve your hydration game.

• Track Your Water: Whether you’re just starting your hydration journey or trying to stay consistent, logging your water intake can help you stay on track. “You can use apps such as MyFitnessPal to track your fluid intake or use your phone to set reminders to drink throughout the day,” says Palinski-Wade. Monitoring your water intake can also help you identify patterns when you’re more likely to forget to drink water. 
• Add Low-Sugar Flavour: If plain water feels boring, try sprucing it up with fresh fruit and herbs, like this no-sugar-added Lemon, Cucumber & Mint Infused Water. You can also alternate regular water with plain or flavoured sparkling water. Or, try adding a sugar-free flavour packet to your H2O.  
• Eat Hydrating Foods: Drinks aren’t the only way to hit your daily fluid goals. Foods provide 20% of our daily fluids, especially hydrating foods like fruits and veggies. “Try adding foods such as cucumber, watermelon, lettuce and celery to your plate to boost your water intake,” says Palinski-Wade. Not only do these foods give you fluids, they’re packed with vitamins, minerals, antioxidants and fibre to support balanced blood sugar and overall health. 
• Check Your Urine Colour: It may sound strange, but a quick and easy way to measure your hydration status is by simply checking the colour of your pee. Light-coloured urine is a sign of adequate hydration. The darker the urine becomes, the more likely it is that you need to drink up.

• The Bottom Line 

  Hydration may not get as much attention as carbohydrates or exercise when it comes to managing diabetes. But it plays a key role in healthy blood sugar levels and can help you feel healthier and more energetic overall. That’s why staying ahead of your thirst by keeping a water bottle on hand is the No. 1 habit to support healthy hydration while managing diabetes. For the best results, pair this habit with other expert-approved strategies like tracking your water intake, drinking no-added-sugar beverages, eating hydrating foods and monitoring your urine colour. So, what are you waiting for? It’s time to drink up!

• https://www.eatingwell.com/habit-more-hydrated-for-diabetes-11715677
  

Diabetes and Hydration: Are You Drinking Enough Water?

From diatribe.org

Do people with diabetes have special hydration requirements? Here’s how water affects blood sugar – plus tips for getting more much-needed fluids.

Between carrying a water bottle around and fitness apps reminding you to hydrate, there’s no reason you shouldn’t be elevating your water game. In the past few years, there’s been more focus on consuming water, which is a great (and necessary) habit to incorporate. 

Drinking enough water has many benefits, including improved circulation and digestion. Our bodies are made up of mostly water. Adequate hydration is essential to most of the systems in our body. Furthermore, it’s especially significant for people with diabetes. 

“Those with diabetes don't necessarily need more water than those without, but hydration is even more important for those with diabetes,” said Amanda Lane, a certified diabetes care and education specialist. 

Here’s why hydration is so critical for blood sugar and your overall health.

What’s the ideal amount to drink?

You may have heard that you need to drink eight glasses of water every day. It turns out, there isn’t a hard and fast rule when it comes to how much. 

“Water needs vary from individual to individual. Needs are based on age, medical conditions, activity, where you live (if it’s a hot or cold environment), and if you are pregnant or breastfeeding,” said Amy Beney, a certified diabetes care and education specialist.

General recommendations can be used as a starting point. According to the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake is:

• About 15.5 cups (3.7 liters) of fluids a day for men

• About 11.5 cups (2.7 liters) of fluids a day for women

Keep in mind that these recommendations also include foods and other beverages that contain water. For example, foods like soup and yogurt have quite a bit of water.

So how do you know how much to drink? Esther Tambe, a registered dietitian nutritionist and certified diabetes care and education specialist, shared an easy method.

“One way to determine if you are adequately hydrated is to do a urine colour check. The colour of your urine can indicate your hydration status; a light, pale yellow colour suggests adequate hydration,” Tambe said.

That said, she added this simple strategy may not be the best indicator for everyone as other factors like medications, vitamins, and certain foods can change the colour of your urine. Liver and kidney disease can also alter your urine color.

Is drinking when thirsty enough?

Thirst is a sensation that occurs in response to a reduction in fluid in the body’s cells. So while you may be slightly dehydrated when you start to feel thirst, this is a normal reaction.

In most situations, drinking to quench your thirst is usually enough to properly hydrate. However, if you are participating in endurance or high-intensity physical activity, you may need to plan to ensure you’re getting enough fluids. 

In some cases, like in older populations, thirst may be diminished making it essential for more regular and intentional hydration.

Diabetes and dehydration

Your body is constantly using and losing fluid. Dehydration, or not drinking enough fluids, can increase your blood sugar. 

“When dehydrated, your blood becomes more concentrated with glucose,” Tambe said.

Research has shown that inadequate fluid intake is associated with hyperglycaemia or high blood sugar. Constantly being in a dehydrated state is also not good for metabolic health in general.

Additionally, elevated blood glucose levels may increase  the electrolytes in your blood, thereby disturbing fluid balance. Beney further described how diabetes can cause dehydration.

“When blood sugar is high, the body attempts to get rid of the glucose by producing more urine. This can also create dehydration in the body due to increased urine production,” said Beney.

While you may not require more water than someone without diabetes, you may have to put in more effort to avoid dehydration.

Signs of dehydration

“Signs of dehydration can be tricky since they aren't specific,” said Lane. 

That’s because many symptoms of dehydration overlap with the signs of high blood sugar. Signs of dehydration to watch out for include: 

• Headache

• Dizziness or light-headedness

• Muscle cramping

• Dark, smelly urine

• Increased thirst

• Fatigue

• Nausea

• Salt cravings

“Prolonged dehydration can even cause skin tenting and slow wound healing,” she added. 

Does drinking water lower your blood sugar?

There’s a reason you’re thirsty when your blood sugars are above target.  

“Water can lower blood sugar levels slightly. Properly working kidneys naturally filter out some of the extra glucose, and being hydrated helps the kidneys work at their best,” Lane explained

Tips for getting enough fluids

How do you prioritize your hydration? Here are some tips for boosting your fluid intake:

1. Start with water:  Beney suggested drinking a glass of water first thing in the morning. “One tip I use myself is that I fill my coffee mug with water and do not start drinking coffee until my water is gone.”

2. Keep water accessible: “Keep a water bottle in your car, workstation, or bag,” Beney said. “If it’s in your visual field, you may be more tempted to drink.”

3. Use a reminder: Technology to the rescue. There are tons of apps you can use to remind you to drink up. Tracking your water intake in a fitness app, journal, or planner can also be satisfying and motivating.

4. Get a bottle you like: Lane suggested using clear bottles so you can see how much you’ve consumed or how much you have left.” Insulated, stainless steel water bottles are also nice for keeping water nice and cold, if that’s what you prefer.

5. Create a habit: Build the habit of drinking water by pairing it with another activity, like after you brush your teeth or when you take medications.

6. Use a straw: “You tend to drink more using a straw than sipping from a cup,” Beney said. Nowadays there are lots of options for metal or reusable straws to avoid waste.

7. Pair a beverage with your food: “Always have something to drink when you eat. Pour yourself a glass of water when you sit for a meal,” said Beney.

8. Drink early: Don’t want to be up going to the bathroom all night? Tambe suggested consuming water earlier in the day and cutting off liquids 3-4 hours before bed.

What if you don’t like water?

Some people just don’t like drinking water. No worries – you can still be adequately hydrated with these tips: 

• Flavoured water: “Try infusing water by adding fruit slices to improve the taste,” Tambe recommended. Remember that store-bought infused water generally contains some calories, sugar, and carbs because extra ingredients are often added during manufacturing. It’s always a good idea to check nutrition labels before consumption.

• Sparkling water: Change it up and add in a can of your favourite sparkling water to up your fluid intake.

• Herbal teas: Tea offers health benefits like bolstering the immune system and warding off inflammation. There are also so many different flavours and types of herbal tea it’s a great way to diversify your beverage options.

• Other beverages: Don’t forget milk, which also provides other nutrients, like protein and vitamin D. However, milk contains lactose, a sugar naturally found in milk. It’s important to keep in mind that even non-dairy milks like oat milk often contain added sugar. There are also prebiotic sodas as an alternative to sugary soft drinks (again, they still have “natural” sweeteners, which may be healthy but still contribute to sugar intake). While too much caffeine may leave you feeling jittery and affect your blood sugar, beverages like green tea and coffee still count toward your fluid intake. Caffeine-free tea and coffee are also available if caffeine is a problem for you.

The bottom line

Being dehydrated can increase your blood sugar levels. High blood sugar can also cause you to become dehydrated. Water needs are different for everyone and critical for all of your body’s functions. Be purposeful about your fluid intake to be sure your body is working at its best. 

https://diatribe.org/diabetes-and-hydration-are-you-drinking-enough-water

This Is the Absolute Best Way To Stay Hydrated if You Have Diabetes

From parade.com

Find out how to quench your thirst without spiking your blood sugar 

If you have diabetes, you don't just have to be aware of what you're eating—you also need to be on top of what you're drinking.

"Managing diabetes requires more than just medication and monitoring blood sugar," Cheryl Mussatto, MS, RD, a clinical dietitian at Cotton O'Neil Endocrinology Clinic in Topeka, Kansas, and author of The Nourished Brain tells Parade. "A healthy diet, physical activity and proper hydration are all crucial components. Electrolytes, which are essential minerals, are vital for helping regulate muscle contraction, pH balance and hydration."

Hydration is essential for people living with diabetes because diabetes itself can lead to dehydration. Often, symptoms include frequent feelings of thirst and dry mouth, Mussatto points out—and the impacts of that can be much more serious than on people without diabetes.

"While mild dehydration may not cause significant issues in healthy individuals, people with diabetes are at a higher risk of blood pressure spikes and an elevated concentration of blood glucose in their bloodstream," Mussatto explains. "Chronically high blood sugar levels can increase the risk of severe diabetes-related complications such as poor blood circulation, eye problems, heart disease, kidney disease and even amputations."

Staying hydrated is a key component to staying healthy if you're living with diabetes. These are the best hydration drinks for people with diabetes, as well as what beverages to avoid if you're diabetic.

Electrolytes and Their Impact on Hydration for Diabetics

First things first: Electrolytes are known for helping with hydration. So how do they work for diabetics?

"In general, electrolyte consumption affects people living with diabetes in the same way as those who do not have diabetes," Keri Yee, MS, RD, senior weight management dietetic specialist in the Center for Weight Loss & Bariatric Surgery at Houston Methodist Willowbrook Hospital says. "We obtain electrolytes from many sources, including beverages and foods. One thing to note with electrolyte-containing sports beverages is that they contain carbohydrates, often in the form of sugar, which can affect your blood glucose."

According to Michelle Routhenstein, RD, a registered dietitian at Entirely Nourished, people with diabetes should be extra careful when it comes to electrolyte levels.

"Electrolyte imbalances may have a more pronounced impact on blood sugar regulation and kidney health in individuals with diabetes," she explains. "This necessitates close monitoring of electrolyte levels and maintaining a balanced diet and adequate hydration for overall well-being."

Can Diabetics Drink Electrolytes?

Yes, but it's unlikely you'd need to unless you're doing some serious sweating.

"Electrolyte beverages aren't generally recommended for people with diabetes unless they're engaging in intense physical activity, experiencing dehydration due to illness or facing specific circumstances where electrolyte replacement is necessary," Routenstein says.

That said, if someone with diabetes does feel the need for an electrolyte-replenishing drink, they should choose wisely.

"During strenuous exercise or activities causing significant fluid loss, like prolonged workouts or in hot weather, choosing an electrolyte beverage with low sugar content can help replenish fluids and essential electrolytes lost through sweating," she notes. "Monitoring blood sugar levels before, during and after such activities is crucial to manage any potential impact on glucose levels."

Yee points out that hydration drinks and electrolyte drinks with carbohydrates can be helpful for people with diabetes to prevent their blood sugar from dipping too low during and after long exercise sessions of an hour or more. This is especially true if eating something would be uncomfortable or inconvenient (think of how tricky it would be to eat an apple during spin class). However, precisely because carb-laden beverages do increase blood glucose, avoid chugging them when you don't actually need to do so.

                                                                                    iStock

6 Best Hydration Drinks for Diabetics

While the average electrolyte beverages and hydration drinks aren't typically recommended for diabetics, it doesn't mean that people with diabetes don't have options. The key, Routhenstein says, is to make sure your hydration drink won't impact your blood sugar levels.

The registered dietitians we spoke with recommended several different choices of hydration drinks for diabetics, including:

• Water: Classic H2O is a fail-safe.
• Infused water: If you want some added flavour, infused waters are a great way to stay hydrated without spiking your blood sugar. Yee recommends water infused with berries, mint, cucumber or lemon slices—and if you're prone to muscle cramps, you can add in a teeny pinch of salt for electrolytes without all the added sugars of sports drinks. Check out the best infused water recipes here.
• Sugar-free or low-sugar electrolyte drinks: If you've had an intense workout but don't want your blood sugar to spike, registered dietitian Ana Reisdorf, MS, RD, recommends "low-sugar options, such as unflavoured electrolyte waters like Gatorade G2, or powders like LMNT. Pedialyte has unflavoured electrolyte waters, but you can also get sugar-free flavoured electrolyte waters like Propel Fitness Water made by Gatorade with the same electrolytes as the popular sports drink."
• Sparkling waters: If you want a fruity flavour fix and some fizz, flavoured sparkling waters are a great choice that won't make your blood sugar spike.
• Unsweetened herbal tea: Herbal teas are less likely to be caffeinated, ensuring that they'll actually hydrate you, and will have more flavour without the need for added sweeteners and sugars.

5 Worst Hydration Drinks for Diabetics

Good old water is your best bet, but if you're craving variety in your hydration drinks, registered dietitians recommend avoiding the following:

• Sodas: There's a reason soda has been called "liquid candy." It's basically fizzy sugar, which can raise blood glucose levels fast.
• Energy drinks: Even supposedly healthy or sugar-free versions can be bad for you. Yee explains, "Research has shown that excess caffeine can affect blood sugar levels in some individuals due to its stimulant effects."
• Diet sodas: If they're caffeinated, that can impact blood sugar levels in some people the same way energy drinks can, though likely less severely. They may also lead to cravings for more actual sugar. That said, they're a better option than regular soda (but that bar is pretty low!).
• Sweetened coffee drinks: While coffee itself doesn't dehydrate you, the combination of sugars and caffeine in things like frappes, sweetened lattes and the like can pack a one-two punch that can be bad for your blood glucose levels for the above reasons. They can also lead to weight gain.
• Fruit juices: Fruit juice may sound healthy on its face, but it's essentially all the sugars in fruit (and usually a lot of extra sugar added!) without any of the fibre. You're generally better off eating an apple or an orange than drinking apple or orange juice.

That said, every individual is different, so your impacts from these types of drinks may be different too. Yee notes, "Monitoring your blood sugar levels before and after consumption of these beverages can help to see how these beverages affect you personally."

https://parade.com/health/best-hydration-drinks-for-diabetics