Some people with diabetes have an increased risk of dehydration, as high blood glucose levels can lead to decreased hydration in the body. It’s important to stay hydrated, especially during the summer, when the heat and humidity can lead you to perspire more. Staying well-hydrated supports kidney function, helps regulate blood sugar levels, and can even help reduce cravings or overeating. Common symptoms of dehydration include headache, dry mouth and eyes, fatigue and dark yellow- coloured urine.
Drink up but watch the added sugar, carbohydrates and calories. Here are the best tips for staying hydrated, whether you’re at home or away.
When you’re at home
Stock your refrigerator with plenty of water or other cooling drinks. Club soda and sparkling water are incredibly refreshing. If you crave a bit of flavour, squeeze a few drops of lemon or lime to give the water a tart flavour. Or you could even add some cucumber slices, fresh berries or mint. Check out the recipe for this delicious low-sugar, diabetes-friendly citrus refresher.
While juice in large amounts contains unneeded calories and sugar, you can top up an eight- or ten-ounce glass of soda water – or even tap water – with an ounce or two of cranberry or orange juice to add extra flavour, without adding lots of calories and sugar.
Herbal teas can be enjoyed at both hot and cold temperatures, and there are many delicious flavours from which to choose. Brew up a large pot of tea, then put the leftovers in a jug in the fridge, and enjoy any time of the day.
When you’re out and about
Specialty iced coffees and lattes at coffee shops are a big temptation, especially in the summer – they’re delicious, cooling and refreshing! While you can enjoy them as a special treat every now and then, beware of the calories, fat and sugar often found in these drink options.
Here are some healthier choices when you are on the run and you feel like something other than plain water.
Tim Horton’s
For healthier choices at Tim Horton’s, consider a Light Iced Coffee (made with skim milk instead of cream). A small Light Iced Coffee weighs in at 70 calories, 14 grams of carbs and 14 grams of sugar.
For nutritional information regarding all of Tim Horton’s food and beverage offerings, click here.
Starbucks
Starbucks offers a multitude of coffee drinks to quench your summer thirst but, once again, beware of the calories, fat and sugar. Healthier options include an unsweetened Iced Passion Tango Tea which is both caffeine-free and sugar-free. A grande is only 4 calories and 1 gram of carbs.
If you are a coffee drinker, try their Cold Brew Coffee or their Iced Coffee, either black or with some added non-fat milk.
Here are some final tips for staying hydrated and making some healthy choices whether at home or out and about:
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Watch for “hidden” sugars in flavoured teas, refreshers, and blended drinks—even fruit-based drinks can contain more than 30 grams of sugar.
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Customize your drinks by requesting “unsweetened” or “no classic syrup” and adding your own sweetener if needed for taste, such as stevia.
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Carry a water bottle and refill it throughout the day—it’s the simplest and most effective way to stay hydrated. If you don’t have one with you, look for bottled drinks like sparkling water or plain water when you’re in a hurry.
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Cold brewed coffee or iced tea (when unsweetened) are often your safest flavourful options.
Whether you’re lounging at home or picking up a drink on the go, staying hydrated doesn’t have to mean sticking to plain water. With a few smart choices, you can enjoy a variety of refreshing drinks that support your diabetes management goals.
