How Do Diabetics Stay Hydrated?
Most people affected with diabetes (types 1 and 2) experience frequent thirst. They need to be careful about staying hydrated. Drinking healthy fluids such as water is only part of staying hydrated for diabetics. There are additional lifestyle changes that must be made.
Sodium and Dehydration
Although the body does need a modest amount of sodium chloride (or salt), ingesting too much of it can cause dehydration and high blood pressure. Ingesting too much salt causes water retention. However, the water is being held away from the cells that need it, resulting in dehydration. Limiting salt intake is a simple lifestyle change that can be as easy as not adding extra salt to food and maintaining a low-sodium diet.
Effects of Heat on Hydration
Not only is heat associated with dehydration, but it also dries out the skin, which can be a problem for diabetics. Not only should excessive heat from sunlight be avoided, furnace heat should be minimized as well in order to stay hydrated.
Hydration through Eating
A good source of water rich foods is any fruit or vegetable. Whole grains and legumes that have been soaked and cooked are also excellent sources. Fruits and vegetables that are especially rich in water include melon, pineapple, grapes, citrus fruits, apples, and tomatoes.
Hydrating Beverages
As opposed to alcohol, caffeinated beverages, carbonated fluids such as sodas, and sports drinks, diabetics should aim to drink healthy liquids: fresh juices with very little or no added sugar, fruit and vegetable smoothies, and water. Drinking large amounts of less healthful liquids can actually cause dehydration and may not quench thirst.
Moderating Water Intake
There is actually such a thing as drinking too much water, and doing so can be dangerous for diabetics. If you drink so much water that you feel bloated or start aching, you have had more than enough. When more water than is needed is ingested, the body's blood volume increases, which puts stress on the heart and blood vessels. Also, the kidneys will have to work harder to filter the excess blood, which can cause damage over time.
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