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. Sweating reduces the body’s water level, and this loss of fluid can affect normal bodily functions. Common symptoms of dehydration include headache, dry mouth and eyes, fatigue and dark yellow- coloured urine.
Drink up but watch the calories. But how can you stay hydrated, without consuming excess calories? Here are some tips, 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.
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 that some of them contain.
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 their Iced Coffee (made with milk instead of cream). A medium Iced Coffee weighs in at 110 calories, 1 gram of fat, 22 grams of carbs and 9 grams of sugar. A small Iced Latte has 150 calories, 4 grams of fat and 22 grams of carbs.
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 a small Iced Skinny Latte, which contains 60 calories, 0.1 grams of fat and 8 grams of sugar. Starbucks has helpfully posted a webpage to help you make healthy drink choices. Click here to view 20 beverages that contain fewer than 200 calories per serving, or click here to review the nutritional values of all of Starbucks food and beverage offerings.
