Staying Hydrated with Diabetes
Proper hydration is important for everyone, but especially critical when you have diabetes. Dehydration can cause blood sugars to rise, while being well-hydrated can help keep blood glucose levels stable. For people with diabetes, choosing the right beverages is key to staying hydrated without spiking blood sugar.
The Importance of Water
Water should be your go-to source of hydration. It contains no calories, carbs, sodium, or sugar, making it the perfect diabetes-friendly drink. Try to drink at least eight 8-ounce glasses of water per day, more if you are exercising or outside in hot weather.
Carrying a powerade water bottle can help remind you to drink water throughout the day. Look for a bottle that is BPA-free and holds enough liquid to get you to your daily hydration goals. Popular options include:
- Powerade 26 oz Squeeze Water Bottle
- Powerade 32 oz Wide Mouth Bottle
- Powerade 20 oz Sport Water Bottle
Should You Drink Sports Drinks?
Sports drinks like Powerade and Gatorade can help replenish electrolytes lost through sweat. However, they also contain added sugars and carbohydrates. If you have diabetes, limit consumption of sports drinks or choose lower-sugar options.
For example, Powerade Zero is a sugar-free sports drink alternative you can more safely drink with diabetes. It contains antioxidants vitamins B3, B6, and B12 but no sugar or carbs. Another option is diluting regular sports drinks with water to reduce the amount of sugar and carbs.
Other Diabetes-Friendly Drink Options
In addition to plain water, some other good drink choices when you have diabetes include:
- Sparkling water - Flavored sparkling waters like La Croix contain no sugar or carbs
- Unsweetened tea - Both black and herbal teas contain beneficial antioxidants without sugar or carbs
- Coffee - Studies show the polyphenols in coffee may help control blood sugar. Skip the sugar and cream or use sugar-free creamers.
- Skim milk - Milk contains vitamin D, calcium, potassium, magnesium and protein. Go for skim or 1% milk since the carb count is lower than whole milk.
- Sugar-free mixes - Crystal Light, sugar-free Kool-Aid, and similar mixes allow you to flavor your water without excess sugar or carbs.
Beverages to Limit or Avoid with Diabetes
While keeping yourself hydrated is crucial, some beverages can be problematic if you have diabetes due to effects on blood sugar levels. Here are some drinks worth limiting or avoiding altogether:
Fruit Juice
Orange juice and other 100% fruit juices contain natural sugars that can cause blood glucose spikes. Limit juice to half a cup per day or less. Also avoid juice "cocktails" high in added sugars.
Regular Soda
Sodas like Coke and Pepsi contain zero nutritional value and are packed with sugar and carbs. A 12-ounce can delivers around 39+ grams of sugar and 150+ calories. Diet sodas with artificial sweeteners are a better option.
Sweet Tea
A 16-ounce fast food sweet tea can pack over 60 grams of sugar - more than twice as much as a regular soda. Unsweetened tea is a zero-calorie alternative for diabetes.
Specialty Coffees
Coffee on its own is fine for diabetes, but added syrups, sugars, whipped cream and other extras ramp up the carbs. Stick to black coffee or use sugar-free flavorings and creamers.
Alcohol
Alcohol impacts blood sugar and may interact with diabetes medications. While the ADA says drinking in moderation is ok, limit yourself to one drink per day for women and two for men.
Tips for Staying Properly Hydrated
Making sure you drink enough fluids each day is vital for your health, especially if you have diabetes. Here are some tips:
Carry a Water Bottle
Bring a powerade water bottle or other reusable bottle with you wherever you go. This makes sipping water second nature rather than an afterthought.
Choose Water Most Often
While variety is nice occasionally, stick with calorie- and carb-free water as your primary drink for proper diabetes hydration.
Opt for Unsweetened Beverages
When choosing drinks other than water, steer clear of beverages with added sugars like juice or sweet tea.
Limit Alcoholic Drinks
If you opt to drink alcohol, do so only in moderation - no more than one drink daily for women and two for men.
Track Your Fluid Intake
Use a journal, app or your powerade water bottle measurements to monitor how much you drink throughout the day.
Infuse Your Water
Add sliced fruit like oranges, lemons, limes and watermelon or fresh mint leaves to your water bottle for a hint of natural flavor.
Set Hydration Reminders
Set a recurring alarm on your phone, watch or other devices to remind yourself to take regular sips of water from your powerade water bottle.
Staying hydrated with diabetes does require paying attention to what and how much you drink. But with some mindful beverage choices and by carrying your water bottle with you, you can meet your daily fluid needs for good health.
FAQs
Should I choose a powerade water bottle if I have diabetes?
Yes, carrying a reusable water bottle like a powerade water bottle can help you stay hydrated by giving you a convenient way to drink water throughout the day. Powerade bottles are also useful for tracking your fluid intake.
What size powerade water bottle should I get?
Good powerade water bottle sizes are 20-32 ounces. Pick a bottle that will enable you to drink enough water to meet your daily hydration needs, generally about 8 cups per day. Larger bottles allow you to refill less often.
Can I put anything besides water in my powerade bottle?
You can infuse your powerade water bottle with sliced fruit or mint leaves to give your water some light flavor. For people with diabetes, avoid putting sugary drinks like juice or sweet tea in your bottle.
How often should the powerade bottle be cleaned?
Wash your powerade water bottle with hot, soapy water at the end of each day. You can use a bottle brush to fully clean the inside. This helps prevent mold or bacteria buildup over time with repeated use.
Can I drink sports drinks out of my powerade bottle?
If you have diabetes, it's best to limit sugary sports drinks like regular Powerade. Opt instead for the sugar-free Powerade Zero if you want an electrolyte boost. Or dilute regular sports drinks with water to reduce the carbs and sugar content if drinking them.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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