Does Drinking Water Lower Blood Sugar?

Can Drinking Water Lower Blood Sugar?

Managing blood sugar levels is a big concern, especially for people with diabetes or those at risk. You’ve probably heard various tips on how to keep your blood sugar in check, and one question that often comes up is: _Can drinking water lower blood sugar?_ While it’s not a simple "yes" or "no" answer, staying hydrated plays an important role in managing blood sugar, and in this article, we’ll explore why drinking water could help you regulate blood sugar levels.

What Is Blood Sugar?

Blood sugar, also known as blood glucose, refers to the amount of sugar (glucose) in your bloodstream. Your body gets glucose from the food you eat, particularly carbohydrates, and uses it for energy. Maintaining a healthy blood sugar level is crucial for overall well-being. If your blood sugar is too high (hyperglycemia) or too low (hypoglycemia), it can lead to serious health issues.

How Water Affects Blood Sugar Levels

Water is essential for hydration, but did you know it can also have an indirect impact on your blood sugar? Let’s take a look at how drinking water can influence your glucose levels.

Dilution of Blood Sugar

Drinking water helps to keep you hydrated, which plays a key role in how your kidneys process glucose. When you’re well-hydrated, your kidneys are better able to filter out excess glucose through urine, helping to lower glucose naturally. If you’re dehydrated, your blood becomes more concentrated, which can cause blood sugar to rise. So, while drinking water may not directly lower your blood sugar like insulin or other medications, it can prevent your blood sugar levels from spiking, especially during times of dehydration. This is one of the natural remedies to lower blood sugar.

Helps the Kidneys Function Better

Your kidneys are responsible for filtering out excess glucose from your bloodstream. But when you’re dehydrated, your kidneys can’t work as effectively. Drinking plenty of water supports kidney function, helping them excrete excess glucose through urine. This can aid in lowering blood sugar naturally, especially for people with diabetes. This is one of the reasons why staying hydrated is so important for people with diabetes. 

Prevents Dehydration

When your blood sugar levels are high, your body tries to get rid of the excess sugar by urinating more frequently. This leads to fluid loss and can cause dehydration. Dehydration can make it harder for your body to regulate blood sugar, and it can be especially challenging for managing diabetes. Drinking enough water helps to prevent dehydration, which can help keep your blood sugar in check. So, staying hydrated isn’t just good for your overall health—it’s also one of the home remedies to lower blood sugar.

Other Ways Water Can Support Healthy Blood Sugar

Drinking water can be a helpful tool in managing blood sugar, but it’s only one part of the equation. Let’s explore other ways water can support blood sugar regulation.

Drinking Water in Place of Sugary Drinks

One simple change you can make is to swap sugary drinks for water. Sodas, sweetened teas, and fruit juices can cause rapid spikes in blood sugar. By choosing water instead of these sugary beverages, you can avoid those spikes and help bring sugar levels down naturally. Making water your drink of choice not only keeps you hydrated but also reduces your intake of empty calories and added sugars, which are major contributors to high blood sugar levels in the morning.

Promotes Healthy Weight Management

If you're trying to keep your blood sugar levels in check, maintaining a healthy weight is crucial. Drinking water can help with weight management in several ways. For one, water is calorie-free, and drinking it before meals can help you feel fuller, leading to reduced food intake. Water also supports metabolism and fat burning, which can help you maintain a healthy weight. Having a healthy weight helps improve insulin sensitivity, which is one of the natural ways to lower high blood sugar.

Supports Overall Health and Wellness

Staying hydrated isn't just good for your blood sugar. Water supports many of your body's essential functions, from healthy circulation to digestion. When you're properly hydrated, your body can function optimally, which helps you better manage blood glucose and maintain healthy glucose levels. Water also supports healthy cell function, crucial for regulating blood sugar levels and promoting overall wellness.

Signs You’re Not Drinking Enough Water

Dehydration can lead to higher blood sugar levels and other health problems. Some signs that you might not be drinking enough water include:

• Thirst

• Dark-colored urine

• Fatigue

• Dry mouth

• Headaches

• Dizziness or lightheadedness

If you notice these symptoms, it’s a good idea to drink more water to stay hydrated and to help regulate your blood sugar levels.

How Much Water Should You Drink?

The amount of water you need depends on various factors such as your age, sex, activity level, and climate. However, a general guideline is to aim for about eight 8-ounce glasses of water per day. This is known as the “8x8 rule” and is a good starting point. Some people may need more water, especially if they exercise regularly, live in hot climates, or are pregnant or breastfeeding. If you’re unsure about how much water you should be drinking, consult your healthcare provider, especially if you have diabetes or other medical conditions that may affect your hydration needs.

How Does This Apply to Type 1 Diabetes?

In type 1 diabetes, the immune system attacks and destroys the insulin-producing cells in the pancreas, making it necessary for individuals with the condition to take insulin to manage their blood sugar. While drinking water is NOT a replacement for insulin, staying hydrated is still crucial for managing the condition. People with type 1 diabetes are particularly vulnerable to dehydration because high blood sugar levels can cause increased urination. This leads to the loss of fluids and electrolytes, which can worsen dehydration. Dehydration can make it harder for your body to process glucose, especially when blood sugar levels are high. Drinking enough water helps to avoid dehydration and supports kidney function, which is essential for managing high blood sugar levels in the morning.

For those with type 1 diabetes, maintaining hydration while monitoring blood sugar levels regularly is key to managing the condition effectively.

Drinking Water and CGM (Continuous Glucose Monitor) Performance

Continuous Glucose Monitors (CGMs) are invaluable tools for people managing diabetes. These devices track your blood sugar levels in real-time, providing important data for better diabetes management. Hydration plays a key role in ensuring that CGMs function properly.

Improved Sensor Accuracy

CGM sensors measure glucose levels in the interstitial fluid (the fluid between your cells), not directly in the bloodstream. Dehydration can cause this fluid to become more concentrated, leading to inaccurate readings from your CGM. By staying hydrated, you help maintain the consistency and accuracy of the interstitial fluid, which can lead to more reliable CGM readings.

Faster Response Time

Good hydration can also help improve the rate at which glucose enters the interstitial fluid, which can lead to quicker and more accurate blood sugar readings on your CGM. This is especially important during periods of rapid blood sugar changes, such as after eating or exercising. Staying hydrated ensures that glucose from your bloodstream reaches the interstitial fluid faster, allowing your CGM to register these changes more promptly.

Other Ways to Lower Blood Sugar

While drinking water is one helpful strategy, there are many other proven ways to manage and lower blood sugar levels. Here are a few strategies supported by health experts:

1. Exercise Regularly Physical activity helps lower blood sugar levels by increasing insulin sensitivity and allowing your muscles to use glucose for energy. Aim for at least 150 minutes of moderate-intensity exercise each week, such as walking, cycling, or swimming. 2. Eat a Balanced Diet A healthy diet rich in fiber, healthy fats, and lean proteins can help regulate blood sugar levels. Foods that are high in fiber, such as whole grains, vegetables, and legumes, can help slow the absorption of glucose into the bloodstream. Avoid refined carbohydrates and sugary foods, which can cause blood sugar spikes. Check out these meal ideas that are blood sugar-friendly! 3. Manage Stress Stress can cause a rise in blood sugar levels by triggering the release of stress hormones like cortisol. Finding ways to manage stress, such as practicing mindfulness, yoga, or deep breathing exercises, can help keep your blood sugar levels in check. 4. Get Enough Sleep Lack of sleep can negatively affect blood sugar levels by reducing insulin sensitivity. Aim for 7 to 9 hours of sleep each night to support overall health and blood sugar regulation. Struggling to manage our blood sugars overnight? Check out this article!

Drink up!

Drinking water can play an important role in maintaining healthy blood sugar levels, though it should be seen as just one part of an overall strategy to manage blood sugar. Staying hydrated helps your kidneys function better, dilutes blood sugar, and can help prevent dehydration that can lead to higher blood sugar levels. Additionally, water can help improve the accuracy and performance of Continuous Glucose Monitors, making it easier for individuals to manage their condition. For those with type 1 diabetes or anyone concerned about their blood sugar levels, it’s important to stay hydrated, but also to follow a comprehensive plan for managing blood sugar that includes regular monitoring, a balanced diet, physical activity, and, when necessary, medication. Always consult with your healthcare provider before making changes to your health routine.