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.
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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.
Summer foods and sugary drinks trigger sugar spikes
In summer, people often crave cold beverages, ice creams, desserts and packaged fruit juices. Unfortunately, these foods are high in sugar. Sugary drinks can cause a rapid spike in blood glucose levels and worsen diabetes control during hot weather. People often think fruit juices are healthier and drink them in excess. However, as fruit juices lack the fibre found in whole fruits, they can raise blood sugar levels rapidly. Even seasonal fruits such as mangoes, chikoo, grapes, and jackfruit should be consumed in moderation. Portion control plays an important role in diabetes care during hot weather.
Irregular meals may cause low blood sugar
Many people consume comparatively less food during the summer. They often have a poor appetite. They tend to skip meals or maintain irregular meal timings. In such cases, blood sugar levels can go low, especially when they are using insulin or sugar-lowering tablets. Low blood sugar symptoms in summer may include:
Sweating
Shivering
Hunger
Confusion
Weakness
Palpitations
People should avoid long gaps between meals and carry healthy snacks while travelling or spending time outdoors.
Tips to manage diabetes during summer
Image courtesy: Adobe Stock
Following a few simple precautions can help maintain stable sugar levels during hot weather. Have plenty of liquids throughout the day, evenly distributed. Check blood sugar levels often and avoid sugary beverages.
Eat balanced meals: Include fibre-rich foods, vegetables, whole grains and protein to support stable glucose control. Have whole fruits instead of juices. Avoid sugary beverages and fizzy drinks. Have buttermilk, unsweetened lemon water and jeera water instead.
Avoid peak heat hours: Reduce the frequency of doing outdoor activities during the hottest time of the day.
Store insulin properly: Keep it at the recommended temperature to maintain its effectiveness.
Check your feet regularly: People with diabetes should inspect their feet daily for cuts, redness, or signs of infection, especially during the summer.
Blood sugar fluctuations in summer are common but often overlooked. Dehydration, heat exposure, irregular eating habits, sugary summer foods, and changes in routine can all affect glucose control. With proper hydration, healthy eating habits, regular monitoring and careful diabetes care during hot weather, individuals can reduce complications and maintain stable blood sugar levels throughout the summer season.
When the weather’s nicer and the evenings are longer, we’re often eating and drinking outside – enjoying barbecues, picnics, parties, festivals and days out at the beach with family and friends.
But if you live with diabetes, you might have some worries about summer eating and drinking – from how to navigate less healthy food options, how to manage how much you eat and drink, and dealing with fluctuations in your blood sugar levels caused by the heat.
Having diabetes doesn’t stop you from enjoying parties, barbecues, picnics and festivals and our top tips and healthy swaps will help you feel more confident in your diabetes management while enjoying the summer season.
If you use insulin, it will be absorbed more quickly from the injection site in warm weather. This increases the risk of hypos, so check your levels more often.
Insulin is damaged in the heat, so keep it in the fridge or a cool bag, making sure it doesn’t freeze. You can buy portable insulin protectors from our online shop.
The heat can also affect your blood glucose meter and test strips. Keep them as close to normal room temperature as possible and out of direct sunlight. Don’t keep them in the fridge as cold temperatures can also lead to misleading results.
If you have neuropathy, you may not be aware when your feet are burning, so apply sunscreen and wear flip-flops on hot ground.
If you’re sitting around at the beach or by the pool, and are normally active, this could affect your diabetes management and make your blood sugar levels higher than usual, So, check regularly and be ready to adjust what you eat or the amount of insulin you need to take.
If the timing of a barbecue or picnic means you’ll be eating later or earlier than usual, you might need to adjust the timing of your insulin dose and have a carb-containing snack, such as a piece of fruit, a pot of yoghurt or slice of bread to prevent a hypo. Speak to your diabetes team if you are unsure about how to manage your blood sugar levels.
In hot weather, there’s a higher risk of dehydration, so drink plenty of water or sugar free soft drinks. If you are drinking alcohol, keep to safe alcohol guidelines, alternate with non-alcoholic drinks and use sugar-free mixers.
Be careful of falling into the habit of grazing all day long. You are less likely to feel satisfied and may end up eating more than you planned to.
Take a plate and pile half of it with tasty salad veg and dress with a lower-sugar dressing. One option is to divide the other half in two between protein – in the form of lean meat, or vegetarian meat alternatives, fish, beans and pulses - and carbs, such as wholemeal pasta or wholemeal bread. You can purchase a plate from our online shop, which gives you guidance on portion sizes.
If you have type 1 diabetes and are carb counting, you may find it useful to read up on the carb content of carb-containing foods that are likely to be served at the party. Check the food labels when you get there, but if food is not packaged, resources like our Carb and Cals Guide – or an app on your phone might be useful. This advice is also helpful for people with type 2 diabetes who are keeping an eye on diet, too.
Don’t forget that food high in fat such as some dips, mayonnaise, crisps and sausage rolls, can slow down the absorption of carbohydrate into your blood stream, so take this into consideration when working out your insulin doses and when to inject. Speak to your diabetes healthcare team if you are unsure how to manage your blood sugar levels.
Keep portion sizes in mind. Some people find it useful to gauge their portion sizes using their hand. As a guideline, a suggested portion of cooked meat would be the size of your palm or for fats like oil or butter the size of your thumb.
Occasional treats such as ice cream, cakes or crisps shouldn’t affect your diabetes management too much, but over time too many of these foods can affect your blood sugar levels, blood pressure and cholesterol, making it more difficult for people to manage their diabetes. If you do eat these foods, keep portion sizes small and try to only have them occasionally.
Try making dishes from scratch at home, so you know what ingredients your dish contains, and you can be sure there will be something healthy at the party. Why not make a large colourful salad or a healthy coleslaw with a little reduced-fat mayo and unsweetened natural yogurt to take with you? Try these tasty, healthy recipes and tips for barbecues and picnics.
We’ve compiled 8 tips for healthy picnic and barbecue food, to make it easier to enjoy healthier options and keep your food choices on track:
Choose wholegrain varieties of starchy carbs such as brown rice or whole-wheat pasta in salads and wholegrain bread for sandwiches. Leave the skin on new potatoes for some added fibre too.
For cold meats, try leaner options such as chicken or turkey breast rather than salami or ham.
Add crunch to sandwiches with extra veggies such as pepper, carrot, cucumber and lettuce.
Use beans and pulses in a salad to up the protein content and to make it more filling.
Swap treats high in sugar and fat such as cake and crisps for healthier alternatives – mixed nuts, fruit, popcorn and unsweetened yoghurts make great replacements.
Sip on water flavoured with mint, lemon or fresh fruit like berries to stay hydrated.
Make your own dips, dressings and marinades from scratch at home to avoid the potentially high fat, sugar and salt content from shop-bought varieties.
From playing games to going for a walk, combine your picnic with some physical activity to maximise the health benefits.
Why not try something new for your next picnic? Our recipe suggestions below have all been nutritionally analysed by dietitians, and are great options for a healthy, balanced diet.
Reduce the opportunity for bacteria to multiply by keeping cold foods cold and hot foods hot. Salads, dairy foods, cooked meats and rice-based salads, in particular, should be kept cool until needed. Be careful they aren’t left in direct sunlight. If you haven’t yet got one, invest in a cool bag and maybe some ice blocks too - they can be bought from most supermarkets. Be mindful about how long items are kept out of the fridge.
Keep the number of times a food bag or container is opened to a minimum to reduce contamination as the temperature will rise.
Rinse fresh fruit and veg under running tap water at home before packing them.
Salmon, monkfish, scallops, large prawns, chicken pieces and tofu are ideal for skewers or kebabs as they stay intact. They cook quickly and are a healthy barbecue choice. Intersperse with chunks of vegetables for different texture and taste.
TIP: To stop your bamboo skewers burning, soak them in water for an hour before threading with food.
Any seafood with delicate flesh, e.g. white fish, such as cod or haddock, may fall apart on a barbecue so make foil parcels and add veggies or beans for a complete meal. Whole sardines or mackerel are great barbecued or try mackerel fillets.
Add lots of vegetables to your barbecue for that wonderful smoky taste and boost your five-a-day.
Vegetables that need pre-cooking:
Butternut squash, carrots, beetroot, and cauliflower and broccoli florets.
TIP: Boil or blanch until almost cooked, then plunge into cold water, drain and reserve. They’ll take just a couple of minutes to heat and get that lovely charred, smoky flavour.
Vegetables that can go straight on the barbecue:
Aubergine and courgette slices, red onion wedges, fennel slices, asparagus spears, celery sticks, quarters of red, yellow or green peppers, baby corn, radicchio, mushrooms will all cook in under 10 minutes.
Once cooked, toss in either: chopped herbs and balsamic vinegar or; plain unsweetened yoghurt mixed with coriander, lemon juice, oregano and a little olive oil.
Corn on the cob is great, too. Either peeled or cooked in the husk, the outside leaves char but the inside kernels steam in their own juices.
Starchy foods
These include potatoes, sweet potatoes, yams and plantain. Pre-cook potatoes and sweet potatoes before barbecuing. Plantain and yams can be sliced and put straight on the barbecue.
For a barbecue or picnic you’ll need some side salads. Try offering some of our tasty salads as a side dish to the grilled meats and veggie options. Of course, you can always make them into larger, main meals too.
Shop bought dips and dressings can be high in salt, saturated fat and often have added free sugars. Here are some healthier dressings to drizzle over your favourite salads or to marinade lean meats and fish, which are easy to whip up. You just need something acidic like plain unsweetened yoghurt, lemon juice or vinegar, to combine with your favourite spices or herbs.
TIP: Marinate in plastic food bags in the fridge for an hour, or overnight if you have time.
Try making these simple marinades and dressings:
Mix 2 tbsp plain unsweetened natural yogurt with 2 heaped tsp curry powder (hot or mild). Great for chicken or lamb.
Mix together a dash of lime juice, a little chilli, some crushed garlic and grated fresh ginger. This works with any meats, fish or tofu.
Lemon mint vinaigrette: mix the juice of a lemon with 2 tbsp extra virgin olive oil and 1 tbsp freshly chopped mint leaves.
Light Caesar dressing: mix 2 heaped tbsp plain unsweetened yoghurt with 1 tsp Dijon mustard, a dash of lemon juice and 1 tbsp finely grated Parmesan.
TIP: Remember, if you’re packing them for a picnic, take the dressing in a separate container and drizzle over just before serving so the salad does not get too soggy.
Desserts
For desserts, bananas cooked in their skins and slices of pineapple are perfect for barbecues and can be popped straight on, to cook in a few minutes. Try experimenting with various combinations of fruit. If you are marinating fruit or wish to cook it in a sauce or with spices, simply wrap in tin foil. We've also included summer desserts for inspiration.
Barbecues are fun, but it’s wise to be aware of the potential risks.
Regulating heat and temperature
Choose leaner types of meat, if you eat meat, with a lower fat content and be careful that fat can drip onto the coal and cause flames to flare up and burn the food.
Coals should glow red with a powdery grey surface before you start cooking – this means they’re hot enough.
Have an indoor plant water spray handy. This is useful to regulate heat and prevent food from burning if you get flare-ups.
Food poisoning
This is often caused by undercooked food, so follow this advice:
Always ensure your meat and poultry are cooked through. If it’s getting dark, use a torch, so you can check food is cooked properly.
You can serve steaks or joints that are pink in the middle as long as the outside is evenly cooked. The exception is if it’s been minced, so burgers, sausages or meatballs must always be cooked through.
Never put cooked food on a plate or surface that has had raw meat on it. Turn food regularly to ensure even cooking. If your tongs touch raw meat, they must be washed before picking up cooked food or held over the coals to burn off any bacteria.
Make sure frozen meat is properly thawed before you cook it.
Always cut into the thickest part of meat or poultry to make sure it’s cooked through.
Cross-contamination
This happens when raw meats come into contact with cooked meats or foods, such as salads. Always store raw meats separately and use different utensils and chopping boards and wash your hands regularly. Don’t baste cooked food with a marinade that has come into contact with raw meat.
Fire safety
Ensure you never leave the barbecue unattended and make sure children are kept away.
Diabetes symptoms that appears during summer: Watch out for these 7 unusual symptoms that reveal your blood sugar is out of control. Don't ignore these hidden signs!
Diabetes Symptoms In Summer: As summer temperatures rise, our bodies react in more ways than we can ever think. But, for those who are living with diabetes or have high blood sugar levels, it may sound a bit off - but you are at high risk. The heat can silently amplify symptoms of high blood sugar, leaving you dealing with severe health issues. From severe summer fatigue, to excessive thirst -- your body may end up suffering a lot when you leave your blood sugar levels unchecked.
The first step to counter these problems, you must know what happens in the body when the blood sugar levels go out of control. In this article, we have compiled a list of the top 7 unusual yet important signs that your blood sugar levels might be too high this summer, even if you are feeling mostly fine. Whether you have diabetes, prediabetes, or are simply health-conscious, these red flags should not be ignored. Early recognition can help prevent more serious health issues and keep you feeling balanced, energetic, and safe all season long.
7 Warning Signs of High Blood Sugar You Should Never Ignore In Summer
Is your blood sugar levels way too high compared to what is recommended? Watch out for these warning signs in your body, especially during the summer months:
Unexplained Irritability or Mood Swings
It is one of the most common things to experience extreme fatigue and tiredness when the temperature around you is too high- in medical terms, this is what is called summer fatigue. While this is a common problem for many, the problem arises when this fatigue hits you every single day. High blood sugar doesn't just affect your body it can impact your brain too. In the summer heat, if you are feeling unusually cranky, anxious, or short-tempered without a clear reason, it could be more than just the weather.
Sweating Less Than Usual Despite Heat
While excessive sweating is a sign of something unusual happening within your body, experts also say that its not good for your health when you sweat less. Sweat is the body's natural way of cooling down, but high blood sugar can interfere with your body's ability to regulate temperature properly.
Why it happens: Nerve damage caused by prolonged hyperglycaemia (autonomic neuropathy) can affect your sweat glands, making it harder to sweat normally, even in hot temperatures.
Persistent Daytime Drowsiness
Summer heat naturally saps energy, but if you are witnessing an extreme drop in energy levels and feeling excessively tired after a full night's rest, it could be your blood sugar. Yes, you read that right! High blood sugar levels can make you feel tired and exhausted.
As experts explain, high glucose levels make your blood thicker, causing sluggish circulation and poor oxygen delivery to muscles and the brain. This leads to fatigue.
Recurring Gum Infections or Mouth Sores
The next warning sign that you should never ignore at any cost is recurring gum infections. As per studies, summer drinks, ice cream, and cold sodas are tempting, but sugar and heat together can spell trouble for oral health if blood sugar is high. These foods are high in glucose levels, which weakens the immune system and fuels bacterial growth in the mouth, making you more prone to gum inflammation or sores.
Unusually Blurry Vision
The next warning indicator that shouldn't be ignored is -- blurry vision or not having proper vision. While temporary eye strain is common in summer, it could also be a sign of blood sugar imbalance. This mainly happens due to the fact that when there is too much glucose in your body, it can cause the lens of the eye to swell, leading to blurry vision or difficulty focusing. Heat-induced dehydration can worsen this effect.
Leg Cramps or Tingling at Night
Muscle cramps are often mistaken as a sign of body weakness, arthritis, etc. But did you know that feeling tingling, burning, or cramps in your legs and feet at bedtime could be an indicator that your blood sugar levels are too high? It's easy to blame this on dehydration, but don't overlook the diabetic link.
Poor circulation and nerve damage from high blood sugar (diabetic neuropathy) can cause strange sensations in the limbs often worse in summer when circulation is taxed by heat.
Frequent Urination At Night
Many people associate frequent urination with summer dehydration or drinking too much water before bed but this could be a red flag. Excess glucose in the bloodstream pulls water from your cells, causing your kidneys to work overtime. You may wake up several times to urinate.
All the above warning signs mentioned above indicate that your blood sugar levels have gone out of control, and that you are on the verge of developing diabetes. It is important to fix this problem as uncontrolled or unchecked blood sugar levels can lead to kidney damage and severe heart health issues. "If you notice more than two of these symptoms consistently, it's wise to check your blood sugar levels and consult your healthcare provider. Uncontrolled hyperglycaemia can lead to serious complications if left untreated."
