Hydration and Diabetes
Water, it is what makes our planet so unique and beautiful. From the oceans that covers 71% of the Earth’s surface to our bodies that are made up of up to 70% water. It is obvious then that we as humans could not survive with this precious resource. How does water affect those with diabetes though? Let’s dive into the specifics of how water can help those suffering with Diabetes.
Firstly, water is good for those suffering with diabetes because it will not raise the blood sugar when consumed. One could drink as much water as they wanted, and it still would never raise their blood sugar. It can help you feel fuller for longer periods of time between meals and can therefore keep your blood sugar more stable with less spikes. Foods that contain more water in them can have the same affect in keeping your body feeling fuller. It could also aid in weight loss all around.
The Link Between Hydration and Diabetes
Hydration is closely linked to diabetes management as it affects various aspects of the condition. One of the primary concerns for individuals with diabetes is maintaining stable blood sugar levels. Proper hydration helps in regulating blood sugar levels by supporting kidney function and aiding in the elimination of excess glucose through urine. Additionally, staying well-hydrated can enhance insulin sensitivity, promoting better glucose utilization by the body’s cells.
The Importance of Hydration for Diabetes Management
Blood Sugar Control: Maintaining proper hydration levels can help prevent dehydration, which is particularly important for individuals with diabetes as dehydration can lead to elevated blood sugar levels. High blood sugar levels can exacerbate diabetes symptoms and increase the risk of complications.
Kidney Function: Diabetes can put a strain on the kidneys, leading to an increased risk of kidney disease. Optimal hydration supports kidney function by ensuring an adequate blood flow to the kidneys and assisting in the elimination of waste products, including excess glucose.
Exercise Performance: Regular physical activity is an essential component of diabetes management. Proper hydration before, during, and after exercise helps maintain optimal performance, prevents fatigue, and supports the body’s ability to regulate blood sugar levels during physical activity.
Digestion and Metabolism: Hydration aids in proper digestion and metabolism, facilitating the absorption of nutrients from food. This is particularly important for individuals with diabetes who need to carefully manage their carbohydrate intake and maintain a balanced diet.
Tips For Staying Hydrated with Diabetes
Drink Sufficient Water: Aim to drink an adequate amount of water throughout the day. The general recommendation is to consume at least eight 8-ounce glasses of water daily, but individual needs may vary. Consult with your healthcare team to determine the appropriate amount for your specific circumstances.
Monitor Blood Sugar Levels: Regularly monitor your blood sugar levels to ensure they are within the target range. High blood sugar levels can increase the risk of dehydration, so it is essential to manage your diabetes effectively to maintain stable blood sugar levels.
Limit Sugary Beverages: Avoid sugary beverages like soda, fruit juices, and energy drinks. These can lead to blood sugar spikes and provide empty calories without providing adequate hydration. Opt for water, unsweetened herbal tea, or infused water instead.
Spread Fluid Intake Throughout the Day: Rather than consuming a large amount of fluid at once, aim to spread your fluid intake throughout the day. This helps maintain hydration levels consistently and prevents excessive thirst or overhydration.
Be Mindful During Exercise: When engaging in physical activity, increase your fluid intake to compensate for the fluid loss through sweat. Keep a water bottle handy and drink water before, during, and after exercise.
Consider Other Hydrating Foods: Apart from water, you can also include hydrating foods in your diet, such as fruits and vegetables with high water content. Some examples include cucumbers, watermelon, strawberries, and lettuce.
Additionally, water consumption helps when the blood sugar has already spiked. If your numbers are above 180mg/dL drinking water will help dilute the sugar that is in the bloodstream. Water will also flush out toxins that are in the body by filtering the blood through the kidney’s and releasing the toxins by urination. Pale yellow urine is a sign of good hydration if its dark or smells strong it could be a sign of being sick or being dehydrated and should probably be checked by a doctor especially if it hurts to go to the bathroom.
If you have ever been sick with diabetic ketoacidosis (DKA) you know the first thing they do as treatment is to get an I.V. of saliene and somtimes insulin going. This helps flush out the acids brought on by DKA. When your cells don’t get the glucose they need for energy, your body begins to burn fat for energy, which produces ketones. Ketones are chemicals that the body creates when it breaks down fat to use for energy.
The body does this when it doesn’t have enough insulin to use glucose, the body’s normal source of energy. When ketones build up in the blood, they make it more acidic. This acid makes your body feel tired and sluggish, and it may cause changes in your skin tone and eventually could lead to a coma if not treated. Ketones are a warning sign that your diabetes is out of control or that you are getting sick.
Water helps flush out all the bad stuff that can be toxic to your system whether that’s too much glucose or ketones in your bloodstream. It benefits you by keeping your body hydrated and your blood sugars more stable than drinking sodas or other drinks like juices and sweetened teas with lots of sugar in them. It may also help keep up your kidney health by flushing them out and preventing the buildup of minerals as kidney stones.
Diabetics tend to draw water from other sources when dehydrated like salvia or organs. Which in turn may cause further dehydration and push a dehydrated diabetic into DKA quicker. It may also lead to rapid tooth decay if they are left with dry mouth for extended periods. It is important to keep the mouth wet for your teeth to be healthy.
By: Miranda Montgomery (Type 1 diabetic for 20+ years) Admin for Type 1 Diabetes Support Group on Facebook with 13.6 K members