Does drinking water lower blood sugar?
Yes, water consumption may reduce blood sugar. Although it is not a treatment nor a substitute to diabetes medicine, being a well-hydrated person is important in controlling glucose levels, particularly those with diabetes or at risk of acquiring the condition.
In this blog, we will discuss the impact of water on blood sugar, the importance of hydration and the strategic use of water as a component of daily health and diabetes management.
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Why Water Helps Lower Blood Sugar
Water does not have calories, sugar or carbs. However, when it comes to the control of glucose in the body, its influence on the natural body systems, especially the kidney and the circulatory system, is potent.
So here is how it works:
Dilutes Glucose Concentration in the Blood
Dehydration leads to the decrease in the amount of fluid in your blood and may result in increased concentrations of glucose. This concentration is reduced by drinking water which assists in achieving the appropriate balance of fluids.
Supports Kidney Function
The kidneys assist in eliminating excess glucose in the blood via urine. This act of filtering is natural but can be supported by the process of staying hydrated so that the body can excrete the excess sugar more effectively.
Prevents Dehydration-Induced Spikes
Dehydration may also cause high blood sugar and the vice versa is also true. It is a vicious circle. Consuming water disrupts this cycle because it maintains fluid balance, and so eliminates the potential of spikes.
What the Science Says
A number of studies substantiate the relationship between hydration and improved control of glucose:
- According to a 2011 study published in Diabetes Care, the risk of developing high blood sugar (hyperglycemia) was reduced greatly in people who consumed more water.
- In a study published in 2013 in the Journal of Clinical Endocrinology and Metabolism, higher water intake produced better regulation of the vasopressin hormone, which is involved in glucose metabolism.
- Studies also indicate that water can enhance the reaction of the insulin particularly in people who have type 2 diabetes or insulin resistance.
Although further research is required to learn all mechanisms, the point is obvious: hydration can make your body process sugar more optimally.
How Much Water Should You Drink?
There’s no one-size-fits-all answer, but general guidelines recommend:
- Men: 3.7 litres (15.5 cups) of fluids per day
- Women: Approximately 2.7 litres (11.5 cups) of liquids each day
That is not just water but all fluids, although water must comprise the greatest portion of the intake, particularly when attempting to regulate blood sugar.
Pro tip: When you have diabetes or have high blood sugar, you should drink at least 8 to 10 cups of water per day depending on your activities, the season and personal health conditions.
Signs You Might Be Dehydrated
Dehydration can be subtle, especially in older adults or people with chronic health conditions. Look out for:
- Dry lips or dry mouth
- Dark yellow urine
- Headache or dizziness
- Fatigue
- Increased hunger (which may actually be thirst)
- Poor concentration
When you regularly have these symptoms, you can slowly increase your water consumption.
When Water Isn’t Enough
One should bear in mind that water is not enough to control diabetes or to deal with such a problem as excessive blood sugar level.
When hyperglycemia (blood sugar level above 180 mg/dL after meals) or diabetic emergency occurs, medical care and drugs, such as insulin, might be necessary.
Water is an effective tool, not a standalone solution.
Best Practices for Using Water to Help Manage Blood Sugar
The following are a few pointers that can help incorporate hydration in your diabetes management plan:
Start Your Day With Water
As soon as you get up in the morning, drink a whole glass of water. This ignites your metabolism and rehydrates your body after several hours of sleep.
Carry a Reusable Water Bottle
Keep it handy so that it reminds you to take sips throughout the day.
Avoid Sugary Drinks
Avoid fruit juices, sweet teas and fizzy drinks. Even the so-called natural variants will lead to blood sugar spikes. Plain water, coconut water or lemon/cucumber-infused water is ideal.
Drink Before Meals
This aids in portioning, digesting food and blood sugar levels after meals.
Monitor Urine Colour
Good hydration is usually characterized by pale yellow colour. Darker colours may indicate a need for additional fluids.
What About Other Fluids?
Plain water is not for everyone, and here are some blood sugar-friendly options:
- Unsweetened herbal teas
- Non-sugary, non-artificial-sweetened sparkling water
- Infused water (add mint, berries or citrus slices)
- Coconut water (without added sugars)
Drinks marked with the word diet or sugar-free are the ones that contain artificial sweeteners, and hence it is advisable to avoid them because they might still have an insulin sensitivity effect on some people.
Who Should Be Cautious About Water Intake?
In extreme instances, some degree of overhydration or hyponatremia (low sodium caused by excessive water) may be present especially in individuals with:
- Kidney issues
- Heart failure
- Some medicines (such as diuretics)
When discussing safe fluid levels, always make sure to discuss with your healthcare provider.
Can something as simple as drinking water really help lower blood sugar levels? In this video, we dive into the science behind hydration and blood sugar control, revealing how staying properly hydrated can support better diabetes management.
Watch our informative video to learn “Can Drinking Water Lower Blood Sugar?“.
Can Drinking Water Lower Blood Sugar
Conclusion
One of the most common and beneficial things that one can do in order to maintain healthy blood sugar is to drink water. It is free, available, and it has an effect on various systems of the body–kidneys, hormones, and appetite control.
Yes, drinking water aids in lowering blood sugar levels due to better hydration, assisting kidney performance, and reducing the amount of glucose in the blood. It is an effective companion in your wellness program.
When combined with a healthy diet, regular exercising, stress management, and appropriate medication (in case it is required), water may assist you in managing your blood sugar level one gulp of water at a time.
This article is for educational purposes only and not a substitute for professional and personalized medical advice. Always seek diagnosis and treatment from a qualified healthcare provider, which is specific to your own case.
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