What Should Be Your Daily Water Intake
One suffering from diabetes must keep in mind to have zero-calorie or low-calorie drinks and keep oneself hydrated. And water comes as a winner here, as it has no calories and thus help you flush out the toxins from your body. But now the most important question is, how much water must be consumed by a diabetic patient? The answer to this question is 13 cups of water for an adult man and 9 cups of water for an average adult woman. Approximately 1.2 liters of water must be the intake quantity.
What About The Glycemic Index
Your daily carb total, spread steadily across the day, is one key to good blood sugar control. Some people also use the glycemic index , a rating of how individual foods raise blood sugar levels. Beans and whole-grain breads and cereals have a lower GI than white bread and regular pasta. Juice has a higher GI than whole fruit. Craving a high-GI food? Eat it along with a lower-GI choice to help control your levels.
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Foods That Are Rich In Fructose And Increases Blood Pressure
The food which are high in fructose and added sugar are carbonated drinks and beverages, fruits and vegetables like banana, kiwi, cherry, blackberry, mango, tomato, dates, asparagus, beans, broccoli, etc., processed foods like barbeque and pasta, dried fruits, etc. Thus a person who is at increased risk and also those who are already suffering from hypertension must be cautious about the intake of added sugar or fructose in their diet. These people must also try to avoid the processed and packed foods which are generally very high in added sugar. Moreover, in contrary to the earlier belief, they should include salt in their diet so as to utilize its positive effects on the body. However, the quantity must not exceed the limit.
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High Temperatures And Heat Can Change How Your Body Uses Insulin You May Need To Test Your Blood Glucose More Often And Adjust Your Insulin Dose And What You Eat And Drink
Its always a good idea to check the heat index when temperatures soara measurement that combines temperature and humidity. Take steps to stay cool when it reaches 26°C in the shade with 40% humidity or above. Usually the heat index can be up to 15°F higher in full sunlight, so stick to the shade when the weather warms up. For example, if the temperature is 32°C , a high humidity index may make it feel like 40°C .
Tips for high heat:
- Drink plenty of watereven if youre not thirstyso you dont get dehydrated.
- Avoid alcohol and drinks with caffeine, like coffee and energy or sports drinks. They can lead to water loss and spike your blood glucose levels.
- Check your blood glucose before, during, and after youre active. You may need to change how much insulin you use. Ask your doctor if you would like help in adjusting your dosage.
- Wear loose-fitting, lightweight, light-colored clothing.
- Wear sunscreen and a hat when youre outside. Sunburn can raise your blood sugar levels.
- Dont go barefoot. Protect your feet always!
- Use an air conditioner or go to an air-conditioned building to stay cool. In very high heat, a room fan wont cool you enough.
- Physical activity is usually associated with reduced need for insulin. The latter may increase the risk for low blood glucose. in higher temperatures, people are at risk for both low and high blood glucose.
The key in high heat weather is to be vigilant and check your blood glucose often, and seek emergency treatment if necessary.
Almost Every Process In Your Body Relies On Water
Water actually does far more for our bodies than we realize. Water aids your digestion, lubricates joints, helps flush waste products and performs a host of other important tasks in your body. Not being properly hydrated will significantly reduce your physical capacity and brain function.
According to Harvard University, adequate water intake is vital for a variety of daily functions within our body:
- carries nutrients and oxygen to cells throughout your body
- flushes bacteria from your bladder
- aids in the digestion of meals
- prevents constipation
- protects your organs and tissues from a variety of potential damage
- regulates your body temperature
- maintains your bodys electrolyte/sodium levels
Water has been pinpointed in many studies as an important part of losing weight, but researchers still arent clear how its accelerating your weight-loss efforts.
Theories behind water consumption and weight-loss include:
- Drinking more water means youre likely drinking less soda and other sugar-laden beverages
- Drinking more water might boost your metabolism and cause you to burn more calories
- Drinking more water might help reduce cravings for not-so-healthy foods
- Drinking more water in place of diet soda may reduce insulin resistance
Regardless, it is clear in study after study that those who drink more water tend to lose more weight, in contrast, to study participants drinking less water.
Drinking enough water impacts so many aspects of our daily health. But how much water is enough?
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How Can You Lower Blood Sugar Level
Everyone knows that water is a natural source of detoxification and keeping yourself hydrated will help you cleanse your system. But the question is how does hydration help in lowering blood sugar levels? People suffering from diabetes comparatively require more water to keep themselves hydrated. This helps the kidneys to flush out the excess sugar levels by urinating. The best part of this hydration process is that it will not raise the blood sugar levels, as water does not contain any fat, glucose or carbohydrate for that matter. Thus, you even quickly lower the increased blood sugar levels.
Should People With Diabetes Drink Sports Drinks
Maybebut it depends on several factors.
For the average exerciser, research has determined that simply drinking water is more than enough to keep you well-hydrated during a workout and throughout the day.
On the other hand, sports drinks with electrolytes and carbohydrates can be helpful for maintaining hydration levels during lengthy types of exercise .
However, the biggest exception here is if youre using those carbohydrates to keep your blood sugar steady. Researchers have found the gradual consumption of carbohydrates from sipping a sports drink can help prevent low blood sugars during aerobic exercise.
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The Importance Of Water In Human Beings
All human beings require a certain amount of water for survival. But why is it so essential? Well, for one, it helps carry nutrients and oxygen to cells in the body and supports brain, heart, kidney, liver, skin, and skin health. Staying hydrated can also help keep you satiated and can lower the risk for obesity in adults.
When you donât drink enough water, you may see impacts on some aspects of cognitive function like vigor, memory, and your ability to pay attention. One study even found evidence suggesting that staying hydrated throughout life can lower your risk of heart failure.
Looking for tips and tricks to help you stay adequately hydrated? Read what our dietitians recommend here.
How Much Water Should You Drink With Diabetes
Keeping your blood sugar within a normal range helps your body maintain a healthy fluid balance. But it also helps to stay hydrated. Drinking water not only fights dehydration, it can also help your body get rid of excess glucose.
If youre living with diabetes, you should drink plenty of fluids about 1.6 liters or 6.5 cups per day for women and 2 L or 8.5 glasses per day for men.
But although water is a great all-around drink and highly recommended for increasing fluid intake and preventing dehydration, other drinks are effective for dehydration, too.
To add flavor to plain water, add a few squeezes of fresh lime or lemon juice. You can also stay hydrated by drinking caffeine-free herbal teas, skim milk, and sugar-free coffee.
You should, however, avoid energy drinks, fruit juices, and sodas. These beverages contain a lot of sugar and can further increase your blood sugar. Sparkling water is okay, as long as its sugar-free.
Keep in mind, too, that dehydration associated with diabetes doesnt always cause symptoms. Sometimes, symptoms arent apparent until the point of severe dehydration.
Common symptoms of mild dehydration include:
- dry mouth
- dizziness
- fatigue
If you have severe dehydration, you might experience low blood pressure, a weak pulse, and confusion.
Some factors can worsen dehydration or increase your risk too. This includes exposure to hot, humid weather and strenuous exercise. Dehydration can also worsen when you drink alcohol or caffeinated beverages.
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Different Diabetes And Kidney Disease
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Kidney disease is another common complication that occurs during diabetes. Dehydration during diabetes leads to the formation of kidney stones, urinary tract infections.
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High blood glucose levels also called high blood sugar will damage the blood vessels in the kidney due to excessive pressure. The damaged blood vessels do not work properly leading to diabetic kidney disease or kidney failure.
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Your urine will change to be dark-colored and you urinate less than usual. Depending on the age, climate, physical activity, gender, diseased state, or special condition like pregnancy you need to change the water intake.
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Even the use of certain medications can cause kidney disease during diabetes which becomes more complicated. With increased blood sugar levels and increased blood pressure, there are more chances of developing kidney failure.
To manage this, you need to avoid-
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Smoking
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Overeating
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No exercise day
People with diabetes are more prone to heart diseases and other kidney diseases like polycystic kidney disease. So, the best way is to take more glasses of water, have regular check-ups on blood glucose levels, control blood pressure, healthy lifestyle, and regular medicine consumption.
Never neglect the water intake even if you are not a kidney patient, to avoid its occurrence in the future. Take steps to lower your blood glucose levels with a proper diet and medication.
Caution: Birth Control Pills
Types that have estrogen can affect the way your body handles insulin. Still, oral contraceptives are safe for women with diabetes. The American Diabetes Association suggests a combination pill with norgestimate and synthetic estrogen. The group also says birth control shots and implants are safe for women with the condition, though they can affect your blood sugar levels.
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High Blood Sugar: Hydration
Managing high blood sugar may also help treat dehydration. Drinking plenty of water throughout the day can help the body stay well-hydrated. For more severe cases of dehydration, people may need to replenish their electrolytes.
It is best to avoid sugary drinks or fruit juices, as these could increase blood sugar levels.
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More Than Salt Sugars May Contribute To High Blood Pressure
New evidence published in the online journal Open Heart suggests that added sugars probably matter more than dietary sodium for risk of hypertension and cardiovascular disease.
Cardiovascular disease is the number one cause of premature mortality in the developed world, and hypertension is its most important risk factor.
Hypertension was implicated as a primary or contributing factor in more than 348,000 deaths in the US in 2009, with costs to the nation in excess of $50 billion annually. Controlling hypertension is a major focus of public health initiatives, and dietary approaches to address hypertension have historically focused on sodium.
Nonetheless, the potential benefits of sodium reduction are debatable studies have shown that the reduction in blood pressure achieved by restricting salt is slim.
Recent data encompassing over 100,000 patients indicates that sodium intake between 3-6 g/day is associated with a lower risk of death and cardiovascular events compared with either a higher or lower level of intake. Thus, guidelines advising restriction of sodium intake below 3 g/day may cause harm, the authors write.
Processed foods happen to be major sources of not just sodium, but also of highly refined carbohydrates: that is, various sugars and the simple starches that give rise to them through digestion. The researchers comment:
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How To Measure Your Blood Pressure
Measured painlessly with a cuff attached to a small handheld pump operated by a healthcare professional using a stethoscope, your blood pressure should be measured at every check-up as a person with diabetes.
You can also get an inexpensive at-home blood pressure cuff which is critical for those already diagnosed with high blood pressure. And you can have your blood pressure measured in free booths often located near the prescription pick-up area of your pharmacy or grocery store.
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For Low Blood Pressure
A lower than normal blood pressure reading, without other symptoms, may not be a cause for concern.
However, if you have low blood pressure readings along with other symptoms, its important to get medical care.
Symptoms to look out for include:
- feelings of lightheadedness or dizziness
- nausea
Also remember that you can get water from some food sources, particularly fruits and vegetables.
Additionally, follow the tips below to help yourself stay hydrated:
- Always drink when you feel thirsty. Feeling thirsty is your bodys way of telling you that you need more fluids.
- Remember to drink more water when youre being physically active, in a hot climate, or ill with a fever, vomiting, or diarrhea.
- Carry a water bottle with you as you go about your daily activities. That way youll always have water on hand.
- Choose water instead of sugary sodas, energy drinks, sweetened beverages, or alcoholic drinks.
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How Does Staying Hydrated Reduce Blood Sugar Levels
Comfort is the buzzword for the modern-day lifestyle. But this lifestyle has also gifted us many health-related issues and its high time that we become aware of it. Taking proper care and corrective measures are the only options that we are left with. Uneven blood pressure levels or thyroid levels are nothing, but lifestyle generated disorders that we usually suffer from. And in this list is reigned by none other than, the imbalanced Blood Sugar Levels.
Water And Diabetes: Are You Drinking Enough Water
Staying hydrated is important for everyone especially considering that water makes up more than half of the human body!
60 percent of our body is composed of water, 75 percent in our muscles, 85 percent in our brains, its like oil to a machine, explained Dr. Roberta Lee at Medicine Daily.
But we dont drink enough. According to recent research at the Institute of Medicine, 75 percent of Americans are perpetually dehydrated.
As people with diabetes, drinking enough water is especially crucial. Even a little dehydration during the day can impact our blood sugars.
This article will explain how dehydration affects blood sugar levels, how much water we should drink each day, who should limit their water intake, and what else you can drink if you dont want to just drink plain water.
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Diabetes And Dehydration: A Dangerous Combination
When you experience vomiting, nausea, fever, diarrhea, or any form of infection, you should immediately contact your physician. I cant really emphasize enough the importance of getting treatment and getting it fast. To drive home this point, Ill share the following experience.
Some years ago, I got a call from a woman at about four oclock on a Sunday afternoon. She wasnt my patient, but her diabetologist was out of town for the weekend with no backup for emergencies. He had never taught her what I teach my patients the contents of this chapter.
She found my Diabetes Center in the white pages of the phone book. She was alone with her toddler son and had been vomiting continuously since 9:00 a.m. She asked me what she could do. I told her that she must be so dehydrated that her only choice was to get to a hospital emergency room as fast as possible for intravenous fluid replacement. While she dropped off her son with her mother, I called the hospital and told them to expect her. I got a call 5 hours later from an attending physician. He had admitted her to the hospital because the emergency room couldnt help her. Why not? Her kidneys had failed from dehydration. Fortunately, the hospital had a dialysis center, so they put her on dialysis and gave her intravenous fluids. Had dialysis not been available, she would likely have died. As it turned out, she spent five days in the hospital.
DEHYDRATIONS VICIOUS CIRCLE
Diabetes and Dehydration: A Dangerous Combination
Does Dehydration Cause High Blood Sugar Levels
In addition to its effects on the brain, heart health, and kidney function, dehydration can also be associated with high blood sugar levels.
A study conducted on a group of healthy individuals found that low water intake was associated with the development of hyperglycemia and risk of diabetes over time. This can occur because the body needs sufficient water to transport glucose throughout the bloodstream. A lack of adequate fluids can cause blood sugar to become too concentrated.
For people with type 2 diabetes, staying hydrated is especially important as this condition can lead to excessive urination. In this case, the body passes water rather than using it to support blood circulation, which can cause dehydration and result in higher blood glucose levels.
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