Being extra thirsty can be a symptom of diabetes and may make you reach for the water bottle. But some people with diabetes wonder whether drinking more water can boost their blood sugar levels.

“Is anyone here also really thirsty all the time because of diabetes?” one DiabetesTeam member asked. “I keep drinking a lot of water and can’t stop. Should I hold back?”

Drinking plain water won’t raise your blood sugar levels. In fact, water consumption can be helpful for people with diabetes. Read on to discover a few important facts about monitoring your water intake when you have type 1 or type 2 diabetes.

Water and Diabetes

Drinking water is generally considered positive for people with diabetes. Why? Because if you don’t drink enough water, you may get dehydrated. Dehydration makes your blood glucose levels more concentrated.

Why Staying Hydrated Is Important

Drinking plenty of water can help you reduce the risk of several diabetes complications. For instance, dehydration can lead to diabetic ketoacidosis. This is a life-threatening complication of diabetes. It occurs when your body isn’t able to make enough insulin to regulate your blood sugar. This leads to a buildup of acids called ketones in your blood.

Consuming more water also keeps your kidneys healthier. Urine flushes some sugar out of your body, so drinking more water and increasing your urine output is good for your kidneys.

Even minor cases of dehydration can be dangerous. One study found that mild dehydration damages vascular function almost as much as smoking does. Vascular function refers to how well your blood vessels can move blood through your system.

People with diabetes are at high risk of vascular problems, which can lead to serious issues. These include diabetic retinopathy (an eye condition), diabetic nephropathy (kidney problems), and hardening of the arteries. Drinking more water may help keep your blood vessels healthy and prevent these issues.

How Much Water Should You Drink if You Have Diabetes?

You should drink water any time you’re thirsty. This usually comes out to about six to eight glasses of water a day. But some people may need more or less than that or may not be aware of thirst signals.

You may require fewer than eight glasses of water daily if:

• You’re on medications that cause you to retain water
• You have heart, liver, or kidney failure, or other conditions that require fewer fluids
• You’re on certain medications, such as opiates or antidepressants
• Your doctor has advised you to drink less water

You may require more than eight glasses of water daily if:

• You exercise intensely
• You’ve been in very hot weather
• You take a medication that causes you to urinate more
• You’ve had recent bouts of vomiting or diarrhea
• You’re breastfeeding or pregnant

One way to gauge whether you’re drinking enough water is to look at the color of your urine. If it’s light yellow or clear, then you’re likely consuming enough water. If it’s darker, consider adding more water to your daily routine.

If you’re unsure of how much water you should drink each day, talk to your diabetes care team. They can help you develop a schedule for how much to consume.

Tips for Staying Hydrated

If it’s hard for you to consume enough water each day, consider taking small sips throughout the day rather than gulping all at once. “I sip five to eight liters of water daily,” one DiabetesTeam member said. “I’m pretty much done with five to seven liters by 4 p.m. That reserves 1 liter for the rest of the day.”

You can carry a favorite water bottle and even set calendar reminders on your phone. That way, you’ll get an alert every time you need to have a sip of water.

If you don’t like the taste of plain water, consider changing up your water routine. This includes:

• Drinking sparkling water or seltzer
• Adding vegetables, fruits, or herbs to your water, such as cucumbers, limes, or mint
• Eating foods with high water content, such as celery, iceberg lettuce, strawberries, or watermelon

“I add reconstituted lemon juice to a glass of water and I have increased my fluid intake considerably,” one DiabetesTeam member said. Another replied, “I sometimes buy bottles of cucumber and mint water because it’s very refreshing when it’s ice cold.”

Try to avoid beverages with alcohol or caffeine in them. These may not have the same hydrating effects as water.

If you’re a fan of soft drinks like soda, keep in mind that they may be packed with calories and carbohydrates. Some people with diabetes may need to limit how many calories and carbs they consume. If you enjoy diet soft drinks, limit how many of them you drink. Some healthcare providers advise against consuming too many artificial sweeteners.

Many sports drinks also contain a lot of added sugar. These may be helpful from time to time if you work out vigorously or you have a stomach bug. But you shouldn’t use them as a substitute for all your water intake needs.

Recognizing the Signs of Dehydration

It’s important to know the symptoms of dehydration. If you experience any of the symptoms below, it might be time to drink some water. If water doesn’t improve certain shorter symptoms, such as headache or dizziness, after about 10 minutes, contact your doctor or go to the emergency room or an urgent care center. You may need intravenous fluids (delivered through a vein).

• Fatigue
• Thirst
• Confusion
• Headache
• Dry mouth
• Dizziness, lightheadedness, or weakness
• Dry cough
• Dark-colored urine (without being on a medication, supplement, or having a health condition responsible for this change)
• Muscle cramps
• Chills or intolerance to heat
• Low blood pressure with a high heart rate
• Appetite loss (but you may still crave sugar)
• Constipation
• Dry lips

“When I first started on my meds, I was so dehydrated I was getting excruciating leg cramps every time I laid down,” one DiabetesTeam member said. “That’s gone away now that my body has gotten used to the meds.” Another replied, “I get a really dry mouth when I’m dehydrated.”

Talk to your healthcare provider if you’re frequently dehydrated. They can offer tips for staying hydrated based on the weather where you live, your overall health, your medications, other health conditions you have, and additional factors. They can also outline the amount of water you should consume based on your overall diabetes management plan.

Join the Conversation

On DiabetesTeam, people share their experiences with diabetes, get advice, and find support from others who understand.

What types of drinks do you enjoy that don’t raise your blood glucose levels? Let others know in the comments below.