Stay hydrated!

With the mercury rising and summer arriving in some parts of the world more time is now being spent in outdoor activities. At this time it is not uncommon to neglect increased fluid requirements.
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People with diabetes need to be extra careful when it comes to replenishing their fluids. If blood glucose levels are higher than they should be for prolonged periods of time, the kidneys attempt to remove some of the excess glucose in the urine. The body loses increased amounts of water resulting in Increased thirst.
 
The amount of water one needs to drink depends on weight, body composition, food intake and activity levels. The average adult man needs about 3 litres and woman about 2.2 to 2.5 litres.  It’s always best to listen to one’s body signals as our brains are highly tuned to our needs. Thirst or fatigue maybe signs of mild dehydration. Yellow or orange coloured urine is another sign. If lounging near the pool or working outdoors, it is prudent to carry a water bottle and keep sipping. Thirst is often mistaken by people for hunger. A good way to avoid eating when you actually need water is to drink when feeling cravings. They usually go away if one has eaten in the preceding 2 hours.
About 20% of fluid is ingested with food.  Fruits and veggies typically have high water content. Exercising or sweating during the day, may need replacement with at least an additional 1-3 cups of water.

Useful tips to remain hydrated:

• Start your day with a glass of water, it will also help detoxify your system
• Carry your water bottle to work and drink whenever necessary
• If you have a 16 oz / 1 ltr water bottle, make it a goal to refill your water bottle at least three times throughout the day
• Add fruits and vegetables with high water content to your diet. These include cabbage, spinach, squash, watermelon, citrus, cantaloupe and strawberries
• Add flavour to your water: add few slices of lemon/ orange, few leaves of mint; crushed ginger, strawberries, cucumber etc.
• Stay away from juices (you definitely don’t need that extra sugar!)
• Make sure to drink fluids during exercise, especially if you're exercising outdoors or in a hot climate
• Coconut water has always been popular, and for good reason – it’s a naturally occurring electrolyte drink.  It’s similar to our own blood and is absorbed more quickly than water through our intestinal walls, which means faster recovery!  It’s also low in sugar and contains amino acids, vitamins and antioxidants
• Have buttermilk or smoothies (without additional sugar)
• If you're flying this summer, remember, an airplane cabin is a low-humidity environment, which can leave you dehydrated and more susceptible to jet lag
• Eat a balanced diet to get all the essential electrolytes from your diet
• Avoid low sodium salt unless prescribed by your doctor – sweating leads to sodium depletion
• Limit tea and coffee intake to 2 cups a day as they contain large amounts of caffeine which are diuretics i.e., increase urinary output. Avoid alcohol and sodas for the same reason.

 
So, what’s your favourite way to stay hydrated and energised?

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