Water it down: Diabetes & Water

We all know that drinking water is good for us, that’s no surprise to anyone. “Why?” you ask

Water aids your digestion, lubricates joints, help 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. Water also helps you lose or maintain weight by suppressing hunger.

If you have diabetes, drinking enough water is even more important. For people with diabetes, the risk of dehydration is greater, because higher than normal blood glucose depletes fluids. To get rid of the glucose, the kidneys will try to pass it out in the urine, but that takes water. So the higher your blood glucose, the more fluids you should drink, which is why thirst is one of the main symptoms of diabetes. (Source: DiabeteSelfManagement)

Make water #1 drink of your choice, the benefits really are endless.

What exactly are the benefits?

  • Fluid Balance: Roughly 60 percent of the body is made of water. Drinking enough H2O maintains the body’s fluid balance, which helps transport nutrients in the body, regulate body temperature, digest food, and more.
  • Calorie Control: Forget other diet tricks—drinking water could also help with weight loss. The secret reason? Water simply helps people feel full, and as a result consume fewer calories.
  • Muscle Fuel: Sweating at the gym causes muscles to lose water. And when the muscles don’t have enough water, they get tired . So for extra energy, try drinking water to push through that final set of squats.
  • Clearer Skin: Certain toxins in the body can cause the skin to inflame, which results in clogged pores and acne . While science saying water makes the skin wrinkle free is contradictory, water does flush out these toxins and can reduce the risk of pimples.
  • Kidney Function: Our kidneys process 200 quarts of blood daily, sifting out waste and transporting urine to the bladder. Yet, kidneys need enough fluids to clear away what we don’t need in the body. Let’s drink to that!
  • Productivity Boost: In order to really focus, a glass of water could help people concentrate and stay refreshed and alert.
  • Fatigue Buster: Move over coffee—water can help fight those tired eyes too . .
  • Keep things Flowing: Nobody wants to deal with digestion issues. Luckily, drinking enough water adds fluids to the colon which helps make things, ahem, move smoothly.

I don’t know how much water I should drink. When do I know it’s enough?

Photo by Henry Be on Unsplash

There are no definitive rules for how much water one should drink, but studies suggest that adults need around 3 litres of water daily. Individual water needs depend on multiple factors like your health, your activity & where you live.

You cannot rely on your bodily sense of thirst to keep yourself well hydrated, because if you are feeling thirsty it is already very late. Get in the habit of keeping a water bottle on hand at all times and take few sips every hour to keep yourself hydrated throughout the day.

If you want to keep a measure of how much water you consume and stay accountable, choose a bottle that you know the size of and drink only from that. Every time it is empty, refill it and by the end of the day you know how much water you need.