Dehydration isn’t good for anyone, but if you have diabetes, it can become dangerous. High blood glucose (blood sugar) levels can lead to increased dehydration as your kidneys work harder to filter the glucose. It’s important to stay hydrated during the day, especially if it’s particularly hot or you’ve been losing fluids during exercise.
How to Stay Hydrated
The most obvious, and one of the best, form of hydration is water. It’s important to get in the habit of keeping a water bottle with you during workouts, walking, gardening, and other outdoor activities that increase sweat production. You should also keep water around for swimming or lounging outdoors in the sun!
Tasty Hydration Alternatives to Plain Water
But maybe you want to mix it up and try something besides plain old water. Here are some fun and tasty ways to stay hydrated this summer:
- Try herb-infused water. You can start an herb garden, buy herbs from the local farmers market, or check your grocery store for packaged fresh herbs. Try mint, basil, thyme, a touch of rosemary, or sage. You could even add a slice of cucumber, celery, or citrus like lemon, lime, or orange to flavor your water with no added sugar or sodium.
- Make flavored ice cubes. Add berries or herbs, like mint or basil, to water and pour in an ice cube tray. Once frozen, add them to a glass of flat or sparkling water and let the flavor slowly infuse as the ice melts to keep you refreshed for hours.
- Try flavored sparkling water. Take it up a notch with herbs or a few slices of fruit for added punch. However, make sure to choose waters that have no added calories or sugars.
- Drink plain iced tea. Iced tea is a fan favorite, but it doesn’t have to be limited to traditional black tea and it doesn’t have to be sweet. Any tea you enjoy hot can be turned into iced tea. Steep a double serving of tea in boiling water as directed, let it cool for a few minutes, then pour over ice. Try black, green, herbal, or fruit teas. Add some extra flavor with fruit-infused ice cubes.
- Try a glass of iced tomato juice. This could be the new refreshment you’re looking for. Store bought can often contain a lot of sodium, so make it yourself by blending tomatoes with water and straining out the pulp. Make it more flavorful with hot sauce, chili powder, or a squirt of lime juice.
- Get your hydration from food. Don’t forget that there are delicious hydrating foods you can enjoy along with your liquids. Think non-starchy vegetables like cucumbers, celery, leafy greens, bell peppers, and tomatoes and seasonal fruits.
Want more ideas on how to stay hydrated this summer? Check out all the diabetes-friendly beverage recipes on Diabetes Food Hub! Subscribe to the Diabetes Food Hub monthly e-newsletter for more recipes and tips on diabetes-friendly eating.
