Diabetes is a disease that affects all aspects of life. It can be devastating as you realize that the disease can play a role in what you eat, how much you need to sleep, self-hygiene routines, and more. So, what about how much water should diabetics drink? The usual recommendation is that all individuals should gulp down 8 glasses of water a day.
Just like everyone else, people with diabetes should stay hydrated. Researchers in France found that those who drink more than 34 ounces of water have a lower risk of high blood glucose compared to those who drink 16 ounces of water a day. But how does hydration help to control blood glucose?
A possible theory is that dehydration leads to the release of a hormone called vasopressin that prevents the excretion of water and signals the liver to release blood sugar. It also results in higher blood pressure. Without drinking regularly, the thirst mechanism in the brain is also easily mistaken for hunger which can cause cravings for food. It also slows down the body’s metabolism and lethargy.
How much water should diabetics drink?
The human body consists of 50% – 75% water. 1 – 2 liters is lost through breathing alone every single day.
So, what is the answer?
There is no definitive amount on how much on should drink, but there are a few signs to look out for (the following applies to non-diabetics as well).
#1 THIRST – Drink as soon as you feel thirsty. This is your body alerting you that you are in need of water. Some will feel it as hunger; hence, drink some water before reaching for that snack.
#2 COLOR – Observation is important! Check the color of your urine: a healthy urine should be light colored. If it is dark, it can mean that your body is trying to conserve its water supply.
#3 SKIN – You can tell if you drank enough by checking your skin turgor. Test it by pinching your skin and pulling it upward for 5 seconds and let go. If it is slow to return to its place, start chugging!
#4 SITUATION – If you are sweating more due to exercise or hot weather, you will be losing a greater amount of water than usual and will need to replenish more often. The same logic applies to when you are feeling sick (e.g. vomiting, diarrhea, fever).
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