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Staying hydrated is a healthy habit that helps you feel your best each day. But if you live with type 2 diabetes, it’s also an important part of diabetes management. Proper hydration helps regulate blood sugar levels and supports the body’s overall function. So, what are the best drink choices when you have diabetes?
People living with diabetes are more likely to become dehydrated than those without the condition. Dehydration can be especially problematic for people with diabetes. In addition to causing symptoms like dizziness and fatigue, dehydration can also raise your blood glucose (sugar) levels. These blood sugar spikes can happen even if you’re only slightly dehydrated.
Here, we’ll explore what to drink with diabetes to stay hydrated, avoid blood sugar spikes, and support your overall health.
Sugary drinks are known to increase the risk of diabetes and heart disease. You probably know that consuming added sugar can cause blood sugar levels to rise quickly. Over time though, regularly drinking sugar-sweetened beverages can also lead to insulin resistance, inflammation, and obesity.
To avoid high blood sugar, it’s important to be thoughtful about what you drink. Some high-sugar options, like regular soda, are easy to spot. Others may seem healthy but contain surprising amounts of sugar or carbohydrates. Always check nutrition labels before choosing a beverage. Common beverages with high sugar content include:
As with food, you need to be mindful of the carbohydrates (carbs) in your drinks. The body turns carbs into glucose — its main energy source. So, the more carbs you drink, the higher your blood glucose level may rise. Some sports drinks, for example, contain up to 25 grams of carbs per 12-ounce serving. Many also include caffeine, which may also raise blood sugar levels.
Diabetes-friendly beverages are those that won’t impact blood sugar levels very much. Here are some good options to help you stay hydrated with diabetes.
Hydrating with plain water has been linked to many health benefits, including a lower risk of chronic conditions. But, does drinking lots of water help lower blood sugar? Yes, it can. Choosing water helps replace lost fluids without the drawback of added sugars or calories. If your blood sugar level has spiked due to dehydration, drinking water is a great way to bring your body’s fluids and sugars back into balance.
That said, drinking too much water can also be harmful. So, how much water should you drink each day? The right amount depends on your health, activity level, and environment. In general, women should aim for about 6.5 cups (1.7 liters) of water per day, and men should aim for 8.5 cups (2 liters).
Unsweetened tea and coffee are also good drink options for people with diabetes. Just make sure to skip sweeteners or additives. Herbal teas, such as chamomile, are naturally caffeine-free and offer a sugar-free way to stay hydrated. This makes herbal teas a great, comforting drink to enjoy any time of day.
If you’re looking for an energy boost, black tea, green tea, and coffee are good choices. Unsweetened coffee offers the most caffeine per cup, but you can enjoy it with a splash of low-fat milk or a dairy-free milk alternative — just skip the sweetener. Black tea contains about half the caffeine of coffee, while green tea has about a third.
As a bonus, green tea (including matcha) pairs nicely with a squeeze of lemon juice. A 2021 study found that adding lemon juice reduced blood sugar peaks by 30 percent in healthy volunteers.
Sparkling water or seltzer is also a good choice for people with diabetes. With plenty of naturally flavored varieties, seltzer is an easy and flavorful way to stay hydrated. Just make sure to avoid anything with added sugar or other sweeteners.
Other low-calorie or zero-calorie drinks can fit into a diabetes-friendly plan, but it’s important to read labels carefully. Some drinks, such as diet sodas and sports drinks, may contain artificial sweeteners or caffeine.
Artificial sweeteners, such as aspartame, may seem appealing because they don’t cause immediate blood sugar spikes. However, research has linked frequent consumption of artificially sweetened low-calorie drinks (especially when used instead of water) with insulin resistance, weight gain, and other long-term health issues. It’s best to enjoy these drinks only occasionally rather than as everyday staples.
So what’s the best way for someone living with diabetes to stay hydrated ? Water — plain and simple. This essential beverage helps us balance our body’s fluids and sugar levels, all without added sugar, calories, or artificial ingredients.
In fact, one recent study found that replacing diet soda with water helped women with type 2 diabetes lose more weight and achieve diabetes remission.
Staying hydrated is an important part of daily wellness and diabetes management. Here are some tips to help you maintain fluid balance and blood sugar levels with diabetes.
Resist the urge to reach right for the coffee first thing in the morning. Instead, try starting your morning with a glass of water first. This small habit makes it easier to meet your daily hydration goals — around 6.5 cups for women and 8 cups for men. Drinking a glass before lunch and dinner can help you reach about half your daily target by early evening.
If plain water doesn’t sound enticing, try adding some other flavors. You can create your own infused water by adding some fresh fruit slices, herbs like mint, or vegetables like cucumber. These additions offer a refreshing taste without extra sugar or calories. Rotate your combinations — like lemon-mint one day and strawberry-cucumber the next — to keep things interesting.
Reusable water bottles are not only eco-friendly but also practical for tracking how much you drink. Many water bottles have fluid ounces or milliliters displayed on the side, so you can easily see your progress. Choose a water bottle that fits in a cup holder or your bag to help you stay hydrated wherever you go.
Drinks aren’t the only way to stay hydrated — food can help too. In fact, about 20 percent of your daily fluid intake comes from fruits and vegetables.
Next time you’re craving a snack, reach for whole fruits or vegetables. Foods that are low on the glycemic index — meaning, they have a gentler effect on blood sugar — are especially good choices for people with diabetes. Try fresh fruits like apples, berries, or grapefruit for a sweet, refreshing way to add water and nutrients to your diet.
Hot weather and exercise can cause you to sweat more, which means your body loses fluids faster. To prevent dehydration, make sure to hydrate even more when it’s warm out or you’re working out.
People living with diabetes are more prone to dehydration, so it’s important to keep an eye out for early signs. According to the American Diabetes Association (ADA), symptoms of dehydration can include:
If you notice any of these symptoms, make sure to drink water right away and rest until you feel better.
If you’re having trouble staying hydrated regularly or if your dehydration symptoms don’t go away even after drinking some water, talk to your healthcare provider or a registered dietitian. They can help identify the cause and recommend beverages — and hydration strategies— for managing your diabetes and overall health.
On DiabetesTeam, people share their experiences with diabetes, get advice, and find support from others who understand.
What’s your go-to diabetes drink? Let others know in the comments below.
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