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Staying hydrated is important for everyone, but for people living with type 2 diabetes, drinking enough water each day is especially critical. Diabetes can affect how your body handles fluids, and not getting enough water can make blood glucose (sugar) harder to control.
In this article, we’ll explore why hydration matters so much for people with diabetes, how much water they should aim to drink, and practical tips to stay hydrated every day.
Type 2 diabetes affects how your body uses glucose for energy. When blood glucose levels get too high, it’s called hyperglycemia. If this occurs, your kidneys have to work harder than usual to remove glucose from your bloodstream. The kidneys remove glucose by flushing it out through urine. This process leads to frequent urination, which can cause your body to lose more fluids than usual and even lead to dehydration.
Some diabetes medications, especially a class called sodium-glucose cotransporter 2 (SGLT2) inhibitors (like empagliflozin, canagliflozin, and dapagliflozin), can also increase urination. These drugs help lower blood sugar levels by causing the kidneys to remove glucose through urine, but they can raise the risk of dehydration as a side effect.
Dehydration can make diabetes symptoms worse. When you’re dehydrated, your blood sugar becomes more concentrated, leading to even higher blood sugar levels. This can cause tiredness, dizziness, and confusion. In severe cases, serious complications like kidney problems or diabetic ketoacidosis, a potentially dangerous condition when the body becomes too acidic.
The short answer is yes, but there’s a balance. Drinking plenty of water helps flush out excess glucose and supports kidney function. It also helps prevent dehydration, which can worsen blood sugar control.
However, drinking too much water can also be harmful. In rare cases, overhydration can lead to a condition called hyponatremia, where sodium levels in the blood become dangerously low because your body can’t get rid of the extra water you’ve drunk. This is more common in highly active athletes, but it can happen to anyone who drinks excessive amounts of water without replacing electrolytes, like sodium.
The best rule of thumb is to drink to quench your thirst, and aim to keep your urine light yellow or clear. If it’s dark yellow, it might be a sign that you need more fluids.
There’s no one-size-fits all answer, but general guidelines can help. On average, it’s recommended that men drink roughly 104 ounces (13 cups) of fluid a day, while women drink 72 ounces (9 cups), according to the Harvard T.H. Chan School of Public Health. Keep in mind that we get roughly 20 percent of our water intake from water-rich foods, like vegetables and fruits.
When it comes to just water consumption, between 4 to 6 cups (32 to 64 ounces) per day is generally enough for most people. For those with type 2 diabetes, these recommended numbers may be a good starting point, but individual needs may vary based on:
If you’re not sure how much water you should be drinking, talk to your doctor or dietitian. They can help create personalized recommendations based on your individual health needs.
Not drinking enough water can lead to dehydration, which is especially risky for people with diabetes. Dehydration can cause:
Over time, chronic dehydration can lead to more serious health conditions like kidney damage and also make urinary tract infections (UTIs) and kidney stones worse. Chronic dehydration can also increase the risk of heat-related illnesses, especially during exercise or in hot weather.
One DiabetesTeam member shared, “I didn’t drink enough water yesterday and was dehydrated last night. I couldn’t sleep very much all night, and I got leg cramps. So, I’m going to drink more water today. Hopefully I can get a good night’s sleep tonight.”
If you notice signs of dehydration and they don’t go away after drinking fluids, contact your healthcare provider. Persistent symptoms of dehydration may need medical attention.
While water alone won’t cure high blood sugar levels, staying hydrated can help your body regulate glucose more effectively. Drinking water helps your kidneys flush out sugar through urine, which can help lower blood sugar levels naturally. Water can also make you feel more full, which could result in you eating less sugars and carbohydrates.
If your blood sugar levels are high, drinking a glass or two of water may help bring it down slightly, but it’s not a substitute for other treatments. Always be sure to follow your doctor’s advice for managing your blood sugar.
Additionally, drinking water in general carries a number of health benefits like regulating blood pressure, body temperature, and gut health.
Staying hydrated doesn’t have to be complicated. Here are a few simple tips to help you drink more water throughout the day.
Make it easier to drink water throughout the day by carrying a reusable water bottle. Keep it with you at work, in the car, or while running errands so you’re more likely to grab it.
“I try having a bottle of water next to me at home and tend to sip it regularly,” wrote a member. “I try to walk 2 to 3 kilometers for exercise most days, and I take a metal bottle of water with me.”
Use alarms on your phone or a hydration app to remind you to drink water regularly until it becomes a habit. Try to drink water right when you wake up, every time you eat a meal or snack, during workouts, and before getting into bed.
Keep in mind you don’t just have to drink water to stay hydrated. Eating more foods that are water-based can help you reach your hydration goals. Try to incorporate fruits and vegetables like celery, lettuce, strawberries, and watermelon into your diet. Some low-sodium soups and broths can also be great hydration options.
Avoid sugary beverages and juices, which can spike your blood sugar. Instead, you could try adding lemon, watermelon, mint, or cucumber to your water to make it more flavorful, or you could choose sparkling water or seltzer for a different texture.
“Some people just don’t like plain water, so I buy the sugar-free flavor packets,” suggested a DiabetesTeam member. “I like lemonade and tang flavor. Zero calories, and it gives water flavor.”
Both caffeinated and alcoholic beverages act as diuretics, which may make you use the restroom more. If you’re not drinking enough water with caffeinated and alcoholic beverages, it could cause dehydration. For every caffeinated or alcoholic beverage you drink, be sure to have at least one glass of water.
Be sure to drink even more water when it’s humid and hot out, especially if you’re being active. High temperatures can make you more dehydrated.
Staying hydrated helps you manage blood sugar, supports kidney health, and prevents diabetes complications. Aim for the recommended daily water intake, adjust based on your lifestyle, and be sure to listen to your body’s signals.
On DiabetesTeam, people share their experiences with diabetes, get advice, and find support from others who understand.
How do you stay hydrated while managing your blood sugar? Let others know in the comments below.
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