Staying hydrated helps you feel your best, and it’s especially important when you’re living with diabetes. When blood glucose (blood sugar) runs high, your body loses more fluid. Drinking enough throughout the day, especially in hot weather or after being active, can help make sure your body has enough water to support your overall health.
How to Stay Hydrated
Water is one of the easiest and healthiest ways to stay hydrated. Try keeping a water bottle with you during workouts, walks, gardening, or any outdoor activity where you might sweat. Drink plenty of fluids when you’re sick or feel sick to your stomach. It’s also helpful to have water nearby when you’re swimming or relaxing in the sun so you can sip it throughout the day.
Tasty Hydration Alternatives to Plain Water
Sometimes you may want something more exciting than plain water. Here are some fun, tasty ways to stay hydrated this summer:
- Try herb‑infused water. Grow your own herbs, pick some up at a farmers’ market, or buy them at the store. Mint, basil, thyme, rosemary, or sage all add great flavor by placing in a tea ball or mesh bag. You can also add slices of cucumber, celery, lemon, lime, or orange for a fresh taste without added sugar.
- Make flavored ice cubes. Freeze berries or herbs in water using an ice cube tray. Drop the cubes into flat or sparkling water and enjoy the flavor as they melt.
- Choose flavored sparkling water. Add herbs or a few slices of fruit for extra flavor. Just make sure the sparkling water has no added sugar or calories.
- Drink plain iced tea. Any tea you enjoy hot can be turned into iced tea. Brew it strong, let it cool a bit, then pour it over ice. Decaf teas will be more hydrating than regular tea. Try decaf black or green, herbal, or fruit teas. You can even add the fruit‑infused ice cubes mentioned above for more flavor.
- Eat hydrating foods. Foods can help you stay hydrated too. Enjoy water‑rich veggies like cucumbers, celery, leafy greens, bell peppers, and tomatoes, along with seasonal fruits.
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