As a Type 2 Diabetic (T2D), I keep a regular check on my blood sugar (glucose) levels. During the process of tracking the effects of food consumption on my body, I began to notice a very significant difference showing up due to water intake. I’ll talk a little more about my personal experiences at the end; for now, let’s see what the experts have to say. As always, the sources for this information will be linked below. How does water effect the body and glucose levels? Here are five ways:
- Obviously, water is a no calorie, no sugar, and nonfat beverage. It doesn’t get any less impacting than that folks!
2. The body uses water to wash excess glucose out via the kidneys. Thus, intake of appropriate levels of water will help reduce the amount of it hanging out in our blood and causing issues.
3. Dehydration does a number of very nasty things to the human body. Even a mild, so mild you may even be aware of it, case of dehydration can cause a concentration of glucose in the blood. Consistent states of dehydration can produce higher insulin levels in the blood. Thereby wearing the pancreas out faster and accelerating the progression of the disease.
4. The body is, itself, 60% water and every part of the body relies on it. Most systems in the body use it. Even brain function is improved with water intake. When the body works as it should and functions with fewer hindrances, blood sugar levels respond accordingly
5. Water consumption can accelerate weight loss. Weight loss can, in turn, lower insulin resistance, which will then lower blood sugar levels.
6. BONUS: Lemon juice has been shown to lower blood glucose peaks by up to 30%! Acidic foods like lemons, when consumed with starchy meals, can reduce the glycemic impact of that meal!
I have noticed that when I drink half my weight in ounces of water, I feel better and my blood sugar levels are far better. For example, if I weighed 100 pounds (don’t I wish!), I would drink 50 ounces of water for the day. My personal observation of this phenomenon has been a difference of up to 100 points before. Most often, though, when I don’t drink the appropriate amount of water I see an increase between 50 and 75 points at any given time. That’s huge. I’ve never been a big fan of drinking water. At some points, I went so far as to truly dislike it. Even knowing the results, I still struggle to get in the right amount. So, I have worked on some ways to get it done. And, I’ve found that, as I’ve acclimated to it, it’s easier and I like it better. Here’s what I do:
- Start the day with water. This began slowly. At first it was just four ounces or so. I have gradually worked my way up to 32 ounces within the first hour of being awake.
- Keep a 32 ounce sports bottle of water with you at all times. It helps to keep track of how far you’ve come for the day.
- Throw some fruit or cucumber into your water. I’ve found that muddling these helps the taste out a lot.
- Allow a treat drink after a milestone. Once I’ve had my first 32 ounces for the day, I’ll allow for a drink of tea. I like to have the Blueberry Slim Life tea by Yogi. And, it counts toward the water intake for the day! I caution against drinking only flavored waters though. The body needs a lot of pure, unadulterated water to function its best.
- Eat some of your water! Don’t forget that vegetables and fruits have water in them. When consuming those with high water content, that counts! Cucumbers, watermelon, celery, oranges, tomatoes, zucchini, plums, and the like are excellent!
Unfortunately, there are times when water consumption should be limited. If you suffer from kidney disease, heart conditions, liver or thyroid problems, or take certain medications, you may need reduce the amount of water you consume. As always, please be sure to talk to your doctor prior to making any major changes to dietary intake.
Curated From:
Freitas, D., Boué, F., Benallaoua, M., Airinei, G., Benamouzig, R., & Le Feunteun, S. (2020, March 23). Lemon juice, but not tea, reduces the glycemic response to bread in healthy volunteers: a randomized crossover trial. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/32201919
Written by Editor Updated on 15th January 2019, & Editor. (2020, March 9). As water contains no carbohydrate or calories, it is the perfect drink for people with diabetes. Studies have also shown that drinking water could help control blood glucose levels. Retrieved from https://www.diabetes.co.uk/food/water-and-diabetes.html
How About You?
Have you tried this? Do you track your water intake? What effects have you noticed? What tips and tricks do you use to make sure you get enough water every day?
