Diabetes and dehydration often go hand in hand. High blood glucose levels lead to decreased hydration, so it’s important for people with diabetes to know what to look for and a few ways to prevent dehydration.
How to Spot Dehydration
These are signs and symptoms you need to watch out for to monitor dehydration:
- High blood sugars
- Dark yellow urine
- Tiredness and/or dizziness
- Dry mouth and dry eyes–remember, the body pulls water from wherever it can to bring it to the organ that needs it most
How Much to Drink to Stay Hydrated?
The best way to combat dehydration is prevention. And that means drinking enough water throughout the day. Here’s how to figure out how much and how often you should drink:
- Take your current weight and divide it by 2. This number represents how many ounces of water you need daily. For example: 220/2= 110 ounces.
- Next, divide the number of ounces by eight. This number represents how many 8oz glasses of water you need to drink throughout the day. That’s 110/8= 13.75 (round up to 14).
- Finally, divide the number by the total amount of hours you are awake. This number represents how many glasses of water you need to drink every hour. That’s 14/16= .88 (round up).
Thus, a 220-lb. person needs to drink 110-ounces of water a day or 1 glass of water each hour.
If you are tired of water, unsweetened tea is also a hydrating, low-calorie option.
Drinks to Avoid
With the beverage industry churning out a whole plethora of drinks, be careful with “hydration drinks.” Coconut water, sports drinks, dairy beverages, and fruit juices are packed with sugar, carbs and calories. Always check the nutrition data of the beverage you are planning to drink.
Now go grab a nice glass of H20 and get hydrated!