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. It is essential to stabilize blood sugars and avoid or delay these complications.
People with diabetes are at higher risk for dehydration. Dehydration occurs when the amount of water in your blood system decreases. Water loss causes the circulating blood glucose to become more concentrated, which results in a blood sugar spike. The kidneys must then work overtime producing more urine to filter the blood. The increase in urine furthers body fluid losses and dehydration.
Hot weather, humidity, exercise, diarrhea, vomiting and diabetes insipidus, a rare condition unrelated to Type 1 or Type 2 diabetes that causes extreme thirst and frequent urination, can all contribute to fluid imbalances. When living with diabetes, learning to offset dehydration risk factors can improve overall health, and maintaining an optimal fluid balance will help keep blood sugars in check.
Dehydration can sneak up unexpectedly, and learning to recognize the signs is a great place to start. Mild dehydration may have few noticeable signs, yet severe dehydration can be life-threatening.
Signs and Symptoms of Dehydration
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
Which Drinks are Best?
When it comes to drinks, there is a wide variety available. Determining the number of calories a beverage contains and its potential effect on blood sugar will help narrow the field.
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, cucumber or a slice of lemon to water for a refreshing change; sparkling water is also a great option, as long as it does not contain added sugar.
Herbal and unsweetened black teas are satisfying and provide another sugar-free option.
When craving coffee, avoid additional syrups and choose low-fat milk or a milk alternative. Record the amount of sugar added to any hot drink as it adds up throughout the day.
Soft drinks do not contain any nutritional value and have high amounts of carbohydrates and calories. They are not a good beverage choice for people with diabetes. Diet soft drinks provide a sugar-free alternative; however, they contain artificial sweeteners and caffeine, prompting ongoing debate about their role in other health issues. If choosing a diet soft drink, it is best to consume it in moderation.
While sports drinks contain electrolytes, they also have a lot of sugar. They are most appropriate for after a strenuous workout or rigorous outdoor work or stomach bugs that include vomiting and/or diarrhea. Learn more about when to drink sports drinks.
Knowing the difference between available beverage options can help avoid the dehydration trap.
How Much Fluid is Enough?
General recommendations for water intake are different for women and men. The daily guidance for women is 1.7 liters, equal to 6.5 US cups, whereas, for men, it is 2.0 liters or 8.5 US cups. Although this may seem like a large amount of water, spreading your daily intake over several hours makes it more manageable. Keep a water bottle nearby and sip it as you go about your day-to-day routine. Mineral water, carbonated water and teas help meet these daily intake goals.
If you have certain health conditions, your needs maybe different. Learn why hydration is important for people with COPD and how to stay hydrated while preventing fluid build-up with heart failure.
Where to Learn More about the Relationship Between Diabetes and Hydration
A proactive approach is best when it comes to managing a diagnosis of diabetes and learning how to avoid complications. Challenges will arise, and health team members are available to address any additional questions or concerns. The American Diabetes Association and the Centers for Disease Control and Prevention have educational content online. If you find yourself or a loved one experiencing any signs of severe dehydration, seek medical attention immediately.
More to Read
- 4 Reasons You Need to Stay Hydrated
- Are You At Risk for Kidney Stones?
- The Relationship Between Diabetes and Heart Disease
- Diabetes Management as You Get Older
Medically reviewed by Angela Ginn Meadow, RN, RDN, CDCES, Program Director, Baltimore Metropolitan Diabetes Regional Partnership, University of Maryland Medical Center.
