Hydration, Electrolytes & Blood Sugar: Understanding the Connection
This article is for information only and is not to be considered as medical advice. Please talk to your doctor before making any changes that could affect your health or treatment plan.
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If you have diabetes, you know that what you eat and drink play a role in how well you feel. You now probably understand more about how carbs, sugars, proteins and fats affect your blood sugar levels than you ever thought you would.
Did you know that hydration is also important—not just what you’re drinking, but the amount of fluids you take in each day?
How is Diabetes Connected to Dehydration?
Proper hydration is key to our body’s overall health and function. Adequate hydration transports nutrients in our bloodstream, regulates internal body temperature, and promotes brain function. Poor hydration means your body functions start to struggle.
If you have diabetes, it is recommended to consume about 1.6 to 2 liters of fluid daily. However, this can vary depending on gender, age, body weight, and other medical conditions.
There is something called “diabetes thirst,” which can signal high blood sugar in the body that leads to dehydration. If your body is dehydrated, you have less fluid in your system, resulting in a higher glucose concentration in the bloodstream. While there isn’t technically more sugar in your bloodstream, there is less water in your blood volume so the ratio of sugar and water has changed. This makes your blood glucose level measure higher.
Dehydration can also cause spikes in blood pressure and put higher stress on the kidneys. Elevated blood sugar levels can result in increased urination, which means the loss of electrolytes too. Proper hydration can help balance the amount of sugar in your blood and assist your kidneys with flushing out excess sugar.
How Electrolyte Balance Can Affect Blood Sugar Levels
Maintaining overall hydration can be key for lowering or stabilizing blood sugar levels. Water itself won’t quickly lower blood sugar levels, but focusing on daily hydration and keeping electrolytes replenished and in balance can help keep your blood sugar levels from spiking.
It’s important to replenish your electrolytes through food and drinks on a daily basis. Electrolytes help maintain the balance of fluids in your cells, which is key for proper hydration, maintaining healthy blood pressure, and supporting nerve and muscle function.
These vital minerals help your kidneys and other organs perform at their best. If you haven’t talked to your doctor yet about a diet and hydration plan, consider setting up a visit just for this to create a strategy for your daily meals, hydration and other habits to help support you as you manage your diabetes.
Which Electrolyte Drinks to Avoid if You Have Diabetes
If you want an electrolyte drink to be part of your daily hydration, one that’s sugar-free and contains no artificial ingredients is the best option if you have diabetes. Many popular sports drinks or electrolyte energy drinks found in the grocery store contain high levels of sugar or caffeine or both. Caffeine can trigger the release of stored sugar from your liver, which may spike your blood glucose levels. Plus, a sugary energy drink will do the same thing.
Be careful and check the ingredients label to learn the sodium content and potassium levels since people with diabetes often have or are at risk for high blood pressure and kidney disease. If you have these health conditions, you may need to limit your sodium and potassium intake. Some electrolyte drinks have higher concentrations of both minerals to target athletes and high-intensity exercisers, and therefore are typically not as suitable for people with diabetes or high blood pressure.
Which Electrolyte Drinks to Choose if You Have Diabetes
To prevent even minor dehydration, choose electrolyte drinks that are geared toward daily hydration. Coconut water is a natural choice that tends to have less sugar than other natural fruit juices. It contains some protein and fiber to help limit or slow sugar spikes, and provides electrolytes such as sodium, potassium, calcium and magnesium.
If you’re looking for electrolyte drinks or powders, try to stay away from sugar, artificial sweeteners and caffeine. Ultima Replenisher has zero sugar, carbs or calories and no artificial sweeteners, colors or flavors. The delicious taste and fruity colors come from real plant and fruit extracts, as well as sweetness from organic stevia leaf extract (Rebaudioside A), a more natural sweetener. What’s great about Rebaudioside A is its low glycemic index, meaning it won't spike or drop your blood sugar levels even though it adds sweet flavor to each drink.
All of our electrolyte mix flavors and Mocktinis (alcohol-free mocktail flavors) come with the same balance of six vital electrolytes–calcium, magnesium, potassium, sodium, phosphorus, and chloride–and they contain vitamin C and zinc.
These electrolytes all play different roles in helping your body maintain health and hydration. Sodium, in particular, is key for absorbing nutrients in the body and balancing the fluids in your cells. Potassium works in tandem with sodium to create balance in your cells and support your heart. Calcium and magnesium help with muscle and nerve function, and chloride and phosphorus support oxygen delivery to your body’s tissues and cells.
Once you understand how these minerals play a vital role in your body’s function, you can plan how to replenish your electrolytes daily to support your personal hydration and health needs.
Most of all, know this: While it’s common for people with diabetes to struggle with dehydration, it is possible to break the cycle! Use your doctor, nutritionist and other resources to create a plan that fits your personal needs and lifestyle. Ask them how hydration plays a role in your blood sugar levels and how you can get the electrolytes you need through food and drinks.
