Dehydration and diabetes often go hand in hand. Many people can be affected by dehydration in high temperatures and hot sun conditions, but people with diabetes are more prone to dehydration. Diabetes occurs when the body does not produce enough insulin. Takes.
The lack of insulin increases the amount of sugar in the blood and the kidneys have to work harder to filter and absorb the excess sugar. If your kidneys work extra hard, the body passes the extra sugar into the urine, which in turn draws fluid out of your tissues.
As a result, a person with diabetes has to pass urine more often which leads to dehydration in the body. So the question is, how to prevent dehydration and diabetes and how to maintain a healthy level of liquid in the body?
Dr Shubhada Bhanot, Chief Diabetes Educator, Max Hospital says- People with diabetes are at increased risk of dehydration because the body’s hydration is reduced due to increased glucose levels in the blood. Dehydration can be treated by increasing liquid intake. However, in case of severe dehydration, you may be given additional electrolytes (salts and minerals) based on medical advice.
Some easy tips to keep yourself hydrated even when the weather is hot:
Set a goal
Everyone has different goals for their diabetes. Some people want to lose weight so that they can look better in their clothes; others want to improve their glucose control so that they can function better in the long run, and still, others want to delay the need for insulin medications. If you have a specific goal in mind, try to set a goal that’s realistic. Most people with diabetes need to lose weight, but it’s important to remember that losing weight is not the same as maintaining it. If you have a goal that’s too narrow, you’re likely to fail.
Stay hydrated by drinking plenty of water or caffeine-free drinks, such as coconut water, plain buttermilk or sugar-free lemonade. It is important to minimize alcohol consumption as alcohol can cause dehydration.
Drink More Water
People with diabetes often complain that they don’t drink enough water. But why doesn’t everyone? Everyone needs to drink water—whether you’re pregnant, elderly, or just young. Vitamins and minerals are water-soluble, which means that they are easily flushed out of your system with the re-absorption process. So drinking water is one of the best ways to help keep your diabetes in check.
Eat More Fruits and Vegetables
The more vegetables and fruits you eat, the healthier your diet will be. Plus, eating vegetables is good for your liver and your heart. So having vegetables as a main course or a side dish is natural. If you’re not a big fan of vegetables, try to include them in your diet. You can mix and match vegetables to create a variety of dishes that will fit different taste buds.
When it comes to fruits, you have a few options. You can go with fruits as a main course or a dessert. Fruits as a dessert are naturally sweet, so they’re a great option if you’re trying to cut back on your caloric intake or if you’re trying to lose weight. Another great thing about fruits is that they’re cheap and easy to make; you can buy them in any quantity you need and still be under budget.
Beware of Heat Exhaustion
People with diabetes are more prone to heat exhaustion and are more vulnerable to heat-related problems. Complications such as damage to the blood vessels and nerve nerves due to diabetes can affect the sweat glands and the body cannot cool down effectively. This can lead to heatstroke and heat exhaustion and can lead to a medical emergency.
Dizziness, excessive sweating, muscle cramps, fainting attacks, headache, increased heartbeat, and nausea are the symptoms of exhaustion. One should be alert for such signs and take a rest in a cool place, drink plenty of liquids and keep in touch with your doctor. Some commonly used medications, such as diuretics (to treat high blood pressure) can also cause dehydration
Monitor Blood Glucose Levels Regularly
Be sure to check glucose levels as per the doctor’s advice. There are smart CGM devices available like FreeStyle Libre which provides continuous glucose monitoring even on the go and does not require any injecting. Blood glucose levels can fluctuate due to extreme heat, so remember to get tested more often if you go out on a sunny day.
Plan Your Meals Around Your Snack
Although it might sound like a contradictory idea, you should be eating smaller meals throughout the day rather than having large “snacks” in-between meals. Having smaller meals throughout the day not only helps you avoid overindulging in sugary foods but also makes you feel full so you’re less likely to binge eat.
Plus, it gives your digestive system a break so that you don’t have to work as hard to break down food that you’ve eaten recently. Even though many of us think of snacks as something to eat on the run, healthy “snacks” can include small meals. A snack can be as simple as a vegetable, a candy bar, or a small piece of cake.
Stay Cool While Exercising
Instead of running outside in the heat while exercising, you can opt for a treadmill in an air-conditioned gym. Alternatively, do outdoor exercises in the morning when the temperature is low.
Keep Stress to a Minimum
You need to keep your stress to a minimum when it comes to your diabetes care. That is if you want to stay healthy. If you find that you constantly stress about your diabetes or that you react negatively to stressors in your life, you might want to pick another profession. If you have diabetes, your stress level needs to be managed at all times so that you don’t end up in a situation where you’re too stressed out to care for yourself.
You can test out how stressed you are by using the “how stressed out I am?” test. Take some time and relax for 30 seconds; then measure how stressed you were. Once you know how stressed you are, you can try to reduce your stress by taking deep breaths, taking slow movements, or doing something you enjoy. Remember to keep your diabetes under control—no matter what you do, it will show in the way that you feel.
Due to these precautions and vigilance, you can stay healthy and hydrated even in summer…
The simple rules of a healthy daily routine that keep diabetes and dehydration in check are drinking water, eating fresh fruits and vegetables, getting enough exercise, and keeping stress to a minimum. Now all you need to do is to follow these simple rules and you’ll be fine.
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