How much water do you drink every day? 

Do you know how much water you need to stay healthy and hydrated? 

Do you know how water affects your blood sugar levels, your kidney function, your energy levels and your mood?

If you answered no to any of these questions, then this article is for you. 

Today is World Water Day 2023, a day to celebrate the importance of water for life on Earth and to raise awareness about the water and sanitation crisis that affects billions of people around the world.

This year’s theme is “Accelerating Change”, which means taking action in our own lives to change the way we use, consume and manage water.

As a person living with diabetes, water is especially important for your health and wellbeing. In fact, water can be your best friend or your worst enemy depending on how much and when you drink it. 

In this article, I will reveal five shocking truths about water and diabetes that you need to know today. I will also give you some practical tips on how to stay hydrated without compromising your blood sugar control.

Ready? Let’s dive in!

## Truth #1: Dehydration can cause high blood sugar

One of the most common causes of high blood sugar (hyperglycemia) is dehydration. When you don’t drink enough water, your body loses fluid through urine, sweat and breathing. This causes your blood volume to decrease and your blood glucose concentration to increase. Dehydration also reduces the ability of your kidneys to filter out excess glucose from your blood. As a result, your blood sugar levels can rise dangerously high.

I remember when I was first diagnosed with diabetes, I had no idea how important water was for my health and wellbeing. I used to drink soda, juice and coffee all day long,

thinking that they would quench my thirst

and give me a boost of energy.

But little did I know

that they were actually dehydrating me

and spiking up my blood sugar levels.

To prevent dehydration-induced hyperglycemia,

you should drink enough water throughout the day.

The amount of water you need depends on several factors

such as your age,

weight,

activity level,

climate

and medication use.

A general rule of thumb

is to drink at least eight glasses (2 liters) of water per day.

However,

if you exercise vigorously

or live in a hot or humid environment,

you may need more than that.

You should also monitor your urine color as an indicator of hydration status. Ideally

your urine should be clear or pale yellow.

If it is dark yellow or brown,

you are dehydrated

and need to drink more water.

## Truth #2: Drinking water can lower blood sugar

Drinking water can also help lower your blood sugar levels by diluting the amount of glucose in your blood stream. This can be especially helpful if you have eaten a large or high-carbohydrate meal,

or if you have taken too much insulin or medication.

Drinking water can also help flush out ketones from your body if you have diabetic ketoacidosis (DKA),

a serious condition that occurs when your body breaks down fat for energy due to lack of insulin.

To lower your blood sugar with water,

you should drink at least one glass (250 ml) of water for every 18 mg/dl above

your target range.

For example,

if your target range is 80-130 mg/dl

and your blood sugar is 200 mg/dl,

you should drink about four glasses of water.

However,

you should not drink more than two liters of water per hour,

as this can cause hyponatremia (low sodium levels)

or water intoxication.

You should also check

your blood sugar regularly

and adjust

your insulin or medication dose accordingly.

Drinking water alone may not be enough

to bring down very high blood sugar levels.

If your blood sugar does not improve after drinking water,

or if you have symptoms of DKA such as nausea,

vomiting,

abdominal pain,

fruity breath odor or confusion,

you should seek medical attention immediately.

## Truth #3: Drinking too much water can cause low blood sugar

Drinking too much water can also cause problems for people with diabetes. If you drink more 

water than your body needs, you may dilute the sodium and electrolytes in your blood. This can lead to hyponatremia (low sodium levels), which can cause symptoms such as headache, confusion, seizures and coma. Not fun at all.

Drinking too much water can also lower your blood sugar levels if you are on insulin or certain oral medications that increase insulin secretion or sensitivity. This is because water can increase the absorption and distribution of these drugs in your body, leading to hypoglycemia (low blood sugar). Hypoglycemia can cause symptoms such as shakiness, sweating, dizziness, hunger and loss of consciousness.

To avoid drinking too much water,

you should follow

your doctor’s advice on how much fluid

you need per day

and monitor

your blood sugar levels regularly

and adjust

your medication dose if needed.

If you experience symptoms of hyponatremia or hypoglycemia,

you should seek medical attention immediately.

## Truth #4: Drinking water can prevent kidney damage

One of the most serious complications of diabetes is kidney damage (nephropathy), which can lead to kidney failure and dialysis. High blood sugar levels can damage the tiny blood vessels in your kidneys that filter waste products from your blood. This can reduce their function and cause protein to leak into your urine (proteinuria).

Drinking enough water can help prevent kidney damage by keeping your blood pressure under control and flushing out toxins from your kidneys. Water can also help prevent urinary tract infections (UTIs), which are more common in people with diabetes and can worsen kidney problems.

To protect your kidneys from diabetes-related damage,

you should drink enough water to keep your urine clear or pale yellow.

You should also avoid drinks that contain caffeine,

alcohol or sugar,

as they can dehydrate you

and increase your blood pressure.

You should also have regular check-ups with your doctor

to monitor your kidney function

and urine protein levels.

## Truth #5: Drinking water can improve mood and cognition

Water is not only essential for physical health but also for mental health. Dehydration can affect your mood, memory, attention span and cognitive performance. This can make it harder for you to manage your diabetes effectively and cope with stress.

Drinking enough water can improve your mood and cognition by preventing dehydration-induced changes in brain function. Water can also help regulate neurotransmitters such as serotonin and dopamine, which are involved in mood regulation. Water may also have a positive effect on anxiety and depression by reducing cortisol levels (a stress hormone) and increasing endorphins (natural painkillers).

To boost your mood and cognition with water,

you should drink at least eight glasses of water per day.

You should also drink more water when you exercise

or when it is hot or humid outside.

You should avoid drinks that contain caffeine or alcohol,

as they can dehydrate you

and affect

your mood negatively.

## Conclusion

Water is a vital nutrient for life that has many benefits for people with diabetes. Drinking enough water 

can help lower high blood sugar levels,

prevent dehydration-induced hyperglycemia,

protect against kidney damage,

improve mood

and cognition.

But drinking too much water 

can cause low blood sugar levels,

hyponatremia,

and other complications.

Therefore,

you should follow 

your doctor’s advice on how much fluid 

you need per day 

and monitor 

your blood sugar levels regularly.

On this World Water Day 2023,

let’s celebrate 

the importance of water for our health 

and wellbeing.

Let’s also take action 

to change the way we use,

consume 

and manage water 

in our lives.

By doing so,

we will not only contribute 

to solving the global water crisis,

but also improve our own diabetes management 

and quality of life.

I hope this article has been helpful 

and informative for you.

If you have any questions or comments,

please feel free to share them below.

And don’t forget to check out my website for more tips on how to reverse diabetes naturally.

Happy World Water Day 2023!

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