Blood sugar is the primary source of energy for the body and maintaining it within a healthy range is essential for overall health. For individuals
Blood sugar is the primary source of energy for the body and maintaining it within a healthy range is essential for overall health.
For individuals with diabetes, managing blood sugar within healthy limits is important to prevent complications such as heart disease, nerve damage, kidney, and vision problems. While many factors play a role in blood glucose control, an often-overlooked aspect is hydration. Health experts consistently emphasise the importance of drinking adequate water for overall well-being, but did you know that water also plays a vital role in managing blood sugar levels?
This article explores the relationship between hydration and blood sugar regulation and highlights the importance of staying adequately hydrated.
Water plays a significant role in regulating blood sugar levels for people with or without diabetes. When you drink enough water, it helps dilute the amount of glucose (sugar) in your bloodstream, making it easier for your body to process it into energy. This can be particularly beneficial for individuals with diabetes, as high blood sugar levels can lead to serious complications. By staying hydrated, you support your body’s ability to efficiently process glucose. Adequate hydration also ensures that your kidneys can efficiently remove excess sugar from the body through urine.
Dehydration occurs when your body loses more fluid/water than it takes in. This can lead to an increase in blood sugar levels because your body becomes less efficient at processing glucose. Chronic dehydration may impair insulin sensitivity, making it more difficult for your body to use glucose effectively.
Insulin sensitivity refers to how effectively your body cells respond to insulin, a hormone that helps regulate blood sugar levels. When you have good insulin sensitivity, your cells use insulin efficiently, allowing glucose (sugar) to enter cells easily and be used for energy. This helps keep your blood sugar levels stable.
On the other hand, poor insulin sensitivity (also referred to as insulin resistance) means your cells don’t respond well to insulin. As a result, more insulin is needed to help glucose enter cells, which can lead to higher blood sugar levels and potentially put you at risk for developing diabetes over time. Dehydration can also trigger the release of stress hormones like cortisol and adrenaline, which can raise blood sugar levels.
While more research is needed to fully understand the complex relationship between water intake and blood sugar levels, several studies have consistently shown that adequate water intake is associated with improved blood sugar control.
For example, a study published in the Journal of Diabetes Care found that individuals who consumed more water had a lower risk of developing hyperglycemia and type 2 diabetes. Findings from another study in the Journal of Diabetes and Metabolic Syndrome indicated that the intake of water was correlated with reduced risk of type 2 diabetes in both women and men.
These results support recommendations of water intake as an important aspect in managing blood sugar levels whether or not you have diabetes.
The WHO and Ghana Food-Based Dietary Guidelines (FBDG) both, recommend drinking water regularly as part of a healthy lifestyle. The general recommendation is to consume about 8 – 12 glasses (2 – 3 litres) of water daily, but this can vary depending on your individual needs, activity level, and climate. People with diabetes or those at risk for blood sugar issues may need to monitor their hydration levels more closely.
One helpful strategy to combat dehydration is to keep a water bottle with you throughout the day to encourage regular sipping. For those managing blood sugar levels, it is important to monitor your glucose regularly and stay adequately hydrated as part of your overall care plan. As with any health-related changes, it is essential to consult with your healthcare provider for personalized advice, especially for those managing diabetes or other health conditions.
References
Carroll, H. A., Davis, M. G., & Papadaki, A. (2015). Higher plain water intake is associated with lower type 2 diabetes risk: a cross-sectional study in humans. Nutrition Research, 35(10), 865-872.
Janbozorgi, N., Allipour, R., Djafarian, K., Shab-Bidar, S., Badeli, M., & Safabakhsh, M. (2021). Water intake and risk of type 2 diabetes: A systematic review and meta-analysis of observational studies. Diabetes & metabolic syndrome, 15(4), 102156. https://doi.org/10.1016/j.dsx.2021.05.029
Roussel, R., Fezeu, L., Bouby, N., Balkau, B., Lantieri, O., Alhenc-Gelas, F., … & DESIR Study Group. (2011). Low water intake and risk for new-onset hyperglycemia. Diabetes Care, 34(12), 2551-2554.
Written by Pearl Kudexa (MSc,RD) and Laurene Boateng (PhD, RD)
Pearl Kudexa (MSc, RD) is a Registered Dietitian and contributing writer for www.fullproofnutrition.com
Laurene Boateng (PhD, RD) is a Registered Dietitian and Senior Lecturer in the Department of Dietetics, University of Ghana. She is the founder and editor-in-chief of www.fullproofnutrition.com , a website committed to providing reliable, evidence-based, and practical healthy eating advice.
Consulting a registered dietitian empowers you to take control of your health and make informed dietary choices that support your well-being.
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