As a type 2 diabetic we know the importance of diet and exercise for maintaining healthy blood sugar levels. It is also important to understand that water is an essential for proper diabetes management.
Trust me I know drinking water is hard. Water is usually my drink of choice, but even I struggle to drink my “daily intake”. In fact, dehydration is a common health issue and many of us don’t drink enough water.
Why Should Type 2 Diabetics Stay Hydrated?
Not only does water not increase your blood sugar, it will also help lower blood sugar. Dehydration is common among diabetics, as our bodies attempt to regulate our blood sugar levels, frequency of urination increases in an attempt to eliminate excess glucose from the body. The increase in urination can lead to dehydration without proper water intake. Increasing the amount of water you drink can help break down the glucose in your body and flush sugar out of the bloodstream. This helps to reduce high blood sugar levels or maintain healthy blood sugar.
What Are Other Benefits of Water?
- Helps in eliminating the increase in thirst that is common among diabetics.
- Reduces the risk of hyperglycemia.
- Prevents headache and fatigue.
- Maintains a healthy liver, as well as the health of other organs.
- Increases metabolism and energy level.
How to Avoid Dehydration?
Carry a Water of Bottle
Having water available at all times will help encourage you to drink water. Find a reusable water bottle that will meet your needs. I love my HydroJug, it is easy to take with me and meeting my daily goal is now easy!
Tip: Using a bottle with a straw will help increase the amount of water you drink.
Track Your In Take
Use a water bottle or app that can easily track how much water you are drinking. Set reminders so you don’t forget to drink frequently. This will help you meet your intake goals.
Make It Part of Your Routine
Incorporate drinking water with other daily activities, such as waking up, going to the restroom, eating, et cetera. Drinking water will quickly become another habit in your routine.
Add Some Flavor
If you find it hard to drink water try adding lemons or limes, or infuse your water with cucumber or fresh or frozen fruits. Look for flavored water options at your grocery store, always make sure to look for water additives that are sugar free and carbohydrate free.
Limit Carbonated Drinks & Alcohol
Soda, diet or regular, and alcohol should be limited. Regular soda and some alcoholic beverages are very high in sugar and can cause rises in blood sugar. Other alcohol beverages can cause drops in blood sugar. Although diet and zero options of soda seem like a great alternative, they too can affect the way our bodies respond to insulin, as well as decrease metabolic response and gut health. Limiting these beverages is best for a healthy lifestyle.
Are There Alternatives to Water?
Although you should focus on drinking the appropriate amount of water for your body and lifestyle, it is okay to add healthy alternatives to your diet. Here are a few diabetic friendly beverage options.
Carbonated water, such as seltzer water
If you like fizzy drinks, this may be a great option for you. Seltzer or sparkling waters provide a sugar, carb, and calorie free drink that can be found in a variety of flavors. Make sure you check the label to ensure you are getting a drink that is truly zero carb, tonic water for instance is not a good option as it is high in carbohydrates.
Teas & Coffees, without sugar
Green tea, black tea, and herbal teas, as well as coffee, have great health benefits and are rich in antioxidants. Without adding sugar, cream or milk, these drinks are carb, sugar and calorie free. Drink them warm or pour them over ice for a refreshing cool drink. Some diabetics find that caffeine spikes their blood sugar levels, if this is you look for a caffeine free option.
Blended Vegetable Juice or Smoothie
Fruit juices are usually full of sugar, although there are some low sugar options, vegetable juice is a healthy alternative. Blend your own vegetable juice or smoothie for a fiber, mineral, and nutrient packed drink. Adding fruit can also provide some added flavor, keeping in mind you need to account for the added carbohydrates.
What changes have you made to make sure you are drinking enough water each day?
