Importance of staying hydrated
In the United States, 3 out of 4 adults suffer from chronic dehydration. On average, Americans drink just 3.9 cups a day. The daily guidance for women is 6.5 cups (1.7 liters) and for men, it is 8.5 cups (2 liters). Although this may seem like a large amount of water, keeping a water bottle nearby and sipping it as you go about your day-to-day routine is one way to help make it more manageable.
With spring in full bloom and temperatures starting to rise, more of us will be heading outside to do yardwork, play sports, or enjoy other activities. It’s very important as a diabetic to stay hydrated. Staying well-hydrated is an effective tool to combat fluctuating blood sugars and avoid damage to the kidneys, nerves and cardiovascular system. For people living with diabetes, even mild dehydration can cause significant increases in blood sugar of 50-110 mg/dL or higher, damaging the body over time.
Dehydration can also lead to an imbalance of electrolytes. Electrolytes are essential for basic life functioning and maintain electrical neutrality in cells. We get electrolytes from the food and drinks we consume. Sodium, potassium and chloride are the main electrolytes, along with magnesium, calcium, phosphate and bicarbonate. When electrolytes are imbalanced—either too low or too high—basic bodily functions can be disrupted.
The dehydration signs to watch for include:
- Thirst
- Dry mouth and eyes
- Headache
- Dark-colored urine
- Dizziness
- Fatigue
Further signs of severe dehydration include:
- Confusion
- Change in heart rate
- Sunken eyes
If left unchecked, dehydration can become life threatening, increasing the risk of kidney failure, seizures, and even coma. If you feel faint, are not urinating, have a rapid heartbeat or respiration, or feel confused, seek emergency medical care or call 911
Which drinks are best
Water is the perfect choice for hydration; the benefits are well-known, and for people with diabetes, water provides fluid without excess sugar. Try adding fresh berries, or a slice of cucumber or lemon to water for a refreshing change; flavored and sparkling waters are also a great option, as long as they don’t contain added sugar.
Although sports drinks contain electrolytes that are lost through perspiration and illness, many contain large amounts of carbohydrates. Both Gatorade and Powerade have a zero-sugar drink on the market.
Coconut water is another beverage that can help people with diabetes hydrate. Coconut water has fewer grams of sugar than other fruit juices. One cup of coconut water provides 46 calories, almost 2 grams of protein, 2 grams of fiber and 6 grams of sugar (naturally sourced, not added). The fiber in coconut water slows down digestion and prevents sugar spikes. Additionally, coconut water naturally contains electrolytes—potassium, magnesium, sodium and calcium—to keep you hydrated. It's important to remember that many brands add sugar sources to their products, so make sure you buy unsweetened coconut water.
Limit caffeinated beverages like coffee, tea, or sodas, Caffeine is a diuretic and increases the excretion of water from the body as opposed to hydrating the body.
Don't forget the value of hydrating foods. Choosing foods with a low glycemic index that are also hydrating provides a double win. Vegetables like cucumber, celery, zucchini, yellow squash, jicama and romaine lettuce all have a high-water content while providing fiber to slow down the body's insulin response. Fruits such as plums and kiwi are hydrating, have fiber and provide a sweet treat without added sugar.