The Importance of hydration for individuals with type 2 diabetes
Staying hydrated is important for everyone, but it is especially important for individuals with type 2 diabetes. This chronic condition affects the body’s ability to regulate blood sugar levels, and dehydration can make managing blood sugar even more challenging. Therefore, keeping properly hydrated is of high importance.
“Dehydration can lead to an increase in blood glucose levels”- American Diabetes Association
According to the American Diabetes Association, “dehydration can lead to an increase in blood glucose levels.” –American Diabetes Association. When the body is dehydrated, the kidneys try to conserve water by reducing urine output. This can lead to a buildup of glucose in the bloodstream, which can make it difficult to manage blood sugar levels. Additionally, dehydration can cause symptoms such as dizziness, fatigue, and confusion, which can be mistaken for the symptoms of high or low blood sugar.
So how much water should individuals with type 2 diabetes be drinking?
“Aim for at least 8-ounce glasses of water per day and avoid sugary drinks such as soda, alcohol, and some power drinks”
“The answer varies depending on a variety of factors, including age, weight, activity level, and overall health.” –Mayo Clinic. However, the general recommendation is to aim for at least eight 8-ounce glasses of water per day. It’s also important to note that other fluids, such as unsweetened tea and low-sugar fruit juice, can contribute to overall hydration levels.
Tips for Staying Hydrated
Here are a few tips you can use to remember to stay hydrated daily,
- Carry a reusable water bottle with you throughout the day to make it easy to stay hydrated on the go.
- Hydrate well before, during, and after exercise
- Try adding flavor to your water with a slice of lemon or cucumber.
- Set reminders on your phone or computer to help you stay on track.
- Consume plenty of fruits and non-starchy vegetables
Fruits and vegetables that can contribute to keeping you hydrated
“Fruits and vegetables like watermelon, cucumber, strawberries, and Spinach can contribute to hydration.”
In addition, it is important to note that when it comes to staying hydrated, water isn’t the only option. Fruits and vegetables can also contribute to overall hydration levels, making them an excellent addition to the diet of individuals with type 2 diabetes. Here are some fruits and vegetables that can contribute to hydration:
Watermelon – As the name suggests, watermelon is made up of mostly water, making it an excellent choice for hydration. It’s also low in calories and rich in vitamins A and C.
Cucumbers – Cucumbers are another vegetable that is high in water content, making them a hydrating snack. They’re also low in calories and rich in vitamin K.
Strawberries – Strawberries are not only delicious but also a great source of hydration. They’re high in water content and rich in antioxidants, which can help protect against inflammation and oxidative stress.
Tomatoes – Tomatoes are versatile fruit that can be added to salads, sandwiches, or eaten on their own. They’re also high in water content and a good source of vitamins C and K.
Spinach – Spinach is a leafy green vegetable that is high in water content and rich in vitamins and minerals. It’s also a good source of fiber, which can help regulate blood sugar levels.
In conclusion, staying hydrated is essential for individuals with type 2 diabetes. Dehydration can make managing blood sugar levels more difficult and can cause a range of unpleasant symptoms. By aiming for at least eight glasses of water per day and incorporating simple tips like carrying a water bottle and adding flavor to their water, individuals with type 2 diabetes can stay hydrated and better manage their condition.
References:
- American Diabetes Association. (n.d.). Dehydration and diabetes. Retrieved March 25, 2023, from https://diabetes.org/healthy-living
- Mayo Clinic. (2021, August 20). Water: How much should you drink every day? Retrieved March 25, 2023, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- National Watermelon Promotion Board. (2021). Watermelon Nutrition. Retrieved March 25, 2023, from https://www.watermelon.org/the-slice/watermelon-helps-with-hydration/
- Produce for Better Health Foundation. (2021). Cucumber: Nutrition. Retrieved March 25, 2023, from https://fruitsandveggies.org/fruits-and-veggies/cucumber/
- Produce for Better Health Foundation. (2021). Strawberry: Nutrition. Retrieved March 25, 2023, from https://fruitsandveggies.org/fruits-and-veggies/strawberries/
- Produce for Better Health Foundation. (2021). Tomato: Nutrition. Retrieved March 25, 2023, from https://fruitsandveggies.org/fruits-and-veggies/tomato/
- Produce for Better Health Foundation. (2021). Spinach: Nutrition. Retrieved March 25, 2023, from https://fruitsandveggies.org/fruits-and-veggies/spinach/
Jamah Well 
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