This Is the Absolute Best Way To Stay Hydrated if You Have Diabetes
Woman with diabetes staying hydrated with water
If you have diabetes, you don't just have to be aware of what you're eating—you also need to be on top of what you're drinking.
"Managing diabetes requires more than just medication and monitoring blood sugar," Cheryl Mussatto, MS, RD, a clinical dietitian at Cotton O'Neil Endocrinology Clinic in Topeka, Kansas, and author of The Nourished Brain tells Parade. "A healthy diet, physical activity and proper hydration are all crucial components. Electrolytes, which are essential minerals, are vital for helping regulate muscle contraction, pH balance and hydration."
Hydration is essential for people living with diabetes because diabetes itself can lead to dehydration. Often, symptoms include frequent feelings of thirst and dry mouth, Mussatto points out—and the impacts of that can be much more serious than on people without diabetes.
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"While mild dehydration may not cause significant issues in healthy individuals, people with diabetes are at a higher risk of blood pressure spikes and an elevated concentration of blood glucose in their bloodstream," Mussatto explains. "Chronically high blood sugar levels can increase the risk of severe diabetes-related complications such as poor blood circulation, eye problems, heart disease, kidney disease and even amputations."
Staying hydrated is a key component to staying healthy if you're living with diabetes. These are the best hydration drinks for people with diabetes, as well as what beverages to avoid if you're diabetic.
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Electrolytes and Their Impact on Hydration for Diabetics
First things first: Electrolytes are known for helping with hydration. So how do they work for diabetics?
"In general, electrolyte consumption affects people living with diabetes in the same way as those who do not have diabetes," Keri Yee, MS, RD, senior weight management dietetic specialist in the Center for Weight Loss & Bariatric Surgery at Houston Methodist Willowbrook Hospital says. "We obtain electrolytes from many sources, including beverages and foods. One thing to note with electrolyte-containing sports beverages is that they contain carbohydrates, often in the form of sugar, which can affect your blood glucose."
According to Michelle Routhenstein, RD, a registered dietitian at Entirely Nourished, people with diabetes should be extra careful when it comes to electrolyte levels.
"Electrolyte imbalances may have a more pronounced impact on blood sugar regulation and kidney health in individuals with diabetes," she explains. "This necessitates close monitoring of electrolyte levels and maintaining a balanced diet and adequate hydration for overall well-being."
Related: The One Thing You Should Never, Ever Do To Avoid Getting Diabetes, According to Endocrinologists
Can Diabetics Drink Electrolytes?
Yes, but it's unlikely you'd need to unless you're doing some serious sweating.
"Electrolyte beverages aren't generally recommended for people with diabetes unless they're engaging in intense physical activity, experiencing dehydration due to illness or facing specific circumstances where electrolyte replacement is necessary," Routenstein says.
That said, if someone with diabetes does feel the need for an electrolyte-replenishing drink, they should choose wisely.
"During strenuous exercise or activities causing significant fluid loss, like prolonged workouts or in hot weather, choosing an electrolyte beverage with low sugar content can help replenish fluids and essential electrolytes lost through sweating," she notes. "Monitoring blood sugar levels before, during and after such activities is crucial to manage any potential impact on glucose levels."
Yee points out that hydration drinks and electrolyte drinks with carbohydrates can be helpful for people with diabetes to prevent their blood sugar from dipping too low during and after long exercise sessions of an hour or more. This is especially true if eating something would be uncomfortable or inconvenient (think of how tricky it would be to eat an apple during spin class). However, precisely because carb-laden beverages do increase blood glucose, avoid chugging them when you don't actually need to do so.
Related: The Best Drinks to Lower Your Blood Sugar, According to Registered Dietitians
6 Best Hydration Drinks for Diabetics
While the average electrolyte beverages and hydration drinks aren't typically recommended for diabetics, it doesn't mean that people with diabetes don't have options. The key, Routhenstein says, is to make sure your hydration drink won't impact your blood sugar levels.
The registered dietitians we spoke with recommended several different choices of hydration drinks for diabetics, including:
Water: Classic H2O is a fail-safe.
Infused water: If you want some added flavor, infused waters are a great way to stay hydrated without spiking your blood sugar. Yee recommends water infused with berries, mint, cucumber or lemon slices—and if you're prone to muscle cramps, you can add in a teeny pinch of salt for electrolytes without all the added sugars of sports drinks. Check out the best infused water recipes here.
Sugar-free or low-sugar electrolyte drinks: If you've had an intense workout but don't want your blood sugar to spike, registered dietitian Ana Reisdorf, MS, RD, recommends "low-sugar options, such as unflavored electrolyte waters like Gatorade G2, or powders like LMNT. Pedialyte has unflavored electrolyte waters, but you can also get sugar-free flavored electrolyte waters like Propel Fitness Water made by Gatorade with the same electrolytes as the popular sports drink."
Sparkling waters: If you want a fruity flavor fix and some fizz, flavored sparkling waters are a great choice that won't make your blood sugar spike.
Unsweetened herbal tea: Herbal teas are less likely to be caffeinated, ensuring that they'll actually hydrate you, and will have more flavor without the need for added sweeteners and sugars.
Related: Low-Calorie Drinks To Keep You Hydrated if Water Isn't Your Thing
5 Worst Hydration Drinks for Diabetics
Good old water is your best bet, but if you're craving variety in your hydration drinks, registered dietitians recommend avoiding the following:
Sodas: There's a reason soda has been called "liquid candy." It's basically fizzy sugar, which can raise blood glucose levels fast.
Energy drinks: Even supposedly healthy or sugar-free versions can be bad for you. Yee explains, "Research has shown that excess caffeine can affect blood sugar levels in some individuals due to its stimulant effects."
Diet sodas: If they're caffeinated, that can impact blood sugar levels in some people the same way energy drinks can, though likely less severely. They may also lead to cravings for more actual sugar. That said, they're a better option than regular soda (but that bar is pretty low!).
Sweetened coffee drinks: While coffee itself doesn't dehydrate you, the combination of sugars and caffeine in things like frappes, sweetened lattes and the like can pack a one-two punch that can be bad for your blood glucose levels for the above reasons. They can also lead to weight gain.
Fruit juices: Fruit juice may sound healthy on its face, but it's essentially all the sugars in fruit (and usually a lot of extra sugar added!) without any of the fiber. You're generally better off eating an apple or an orange than drinking apple or orange juice.
That said, every individual is different, so your impacts from these types of drinks may be different too. Yee notes, "Monitoring your blood sugar levels before and after consumption of these beverages can help to see how these beverages affect you personally."
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