Tips for Staying Hydrated with Diabetes

Proper hydration is important for everyone, but especially critical for those living with diabetes. Staying well hydrated can help regulate blood sugar levels and kidney function. When choosing your beverages, focus on unsweetened options that contribute nutrients rather than empty calories.

The Importance of Water

Water should be your primary beverage of choice. Aim to drink at least 8 glasses of water per day to stay adequately hydrated. Carry a water bottle with you to sip on throughout the day. Drink water before, during, and after exercise to prevent dehydration.

Flavored and Mineral Waters

To add variety, try sparkling waters or lightly flavored seltzers. Look for options with no added sugar. You can also infuse plain water with fruit slices like lemon, lime, orange or watermelon for a hint of flavor. Mineral waters contain beneficial electrolytes like calcium, magnesium, and potassium.

Unsweetened Coffee and Tea

Enjoy coffee and tea in moderation as part of a healthy diet. Choose unsweetened varieties to avoid added sugar. Green, black, oolong and herbal teas provide antioxidants. Limit caffeine in the late afternoon and evening to prevent interference with sleep.

Milk and Milk Alternatives

Low-fat dairy milk contains protein, calcium, Vitamin D, and potassium. Limit intake to 1-2 servings per day. Nondairy milks like unsweetened almond, soy, or oat milk are also options. Just be mindful of added sugars in flavored varieties.

100% Fruit Juice

While whole fruits are best, 100% fruit juice can provide beneficial vitamins and minerals. Limit juice to 1 small glass per day and dilute with water. Look for unsweetened juice with no added sugars.

Avoid Sugary Beverages

Sodas, sweet teas, sports drinks, and juice cocktails can quickly spike blood sugar. Limit intake of high-sugar beverages as they provide empty calories without nutrients. Artificial sweeteners may also negatively impact blood sugar control.

Tips for Staying Properly Hydrated

Here are some additional ways to help you drink enough fluids:

Set a daily water intake goal and track it.
Drink a glass of water before each meal.
Choose water when dining out.
Infuse your water with fruit for flavor.
Always keep water with you when running errands or out and about.
Choose water, unsweetened tea, or coffee after finishing exercise.
Drink slowly rather than gulping to let your body absorb the fluids.

Staying properly hydrated takes a little planning, but is one of the healthiest habits you can adopt for managing diabetes.

FAQs

How much water should someone with diabetes drink daily?

It is recommended for people with diabetes to drink at least 8 glasses of water, or around 2 liters, per day to stay properly hydrated.

What are symptoms of dehydration?

Symptoms may include excessive thirst, dry mouth, headache, dizziness, tiredness, decreased urine output, dark yellow urine, and rapid heartbeat.

Can coffee and tea be enjoyed with diabetes?

Yes, you can drink unsweetened coffee and tea in moderation. Limit caffeine in the late afternoon/evening to prevent disrupting sleep.

Are sports drinks a good option for people with diabetes?

No, sports drinks are high in added sugar and calories. Stick to water instead for hydrating during and after exercise.

What are the best options when dining out?

When dining out, water and unsweetened iced tea are the best low calorie, hydrating beverage choices for diabetes management.

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.