Around 75 per cent of Indians are dehydrated to some degree, reported by a  2024 study in the Journal of the Association of Physicians of India. 

Dehydration occurs when the body loses more water than being consumed. It’s when the body's water weight starts to drop below 50 per cent, the symptoms of dehydration begin to show such as frequent thirst, headache, dry mouth, thick (frothy) saliva, muscle cramps, fatigue, and dark yellow-coloured urine. There can be several reasons for loss of water content in the body, but can dehydration spike blood sugar?

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

Related Story: The Diabetes Guide: How To Balance Your Blood Sugar

 

Dehydration and Blood Sugar: An Endocrinologist's Opinion

We spoke to Dr. S.K. Wangnoo, endocrinologist, Indraprastha Apollo Hospitals, New Delhi, regarding how dehydration impacts blood sugar in the body. He explains, “When you don't drink enough water, the water amount in your bloodstream drops. This makes the glucose (sugar) in your blood more concentrated. So, even though the actual amount of sugar hasn't increased, it ends up causing high blood sugar levels because there's less water to balance it out.”

Dr. Wangnoo continues, “Not only this, kidney function is already a big deal for people with diabetes. Over this, dehydration worsens the condition as it acts as additional weight to an already heavy load. This extra strain on the kidneys can seriously increase the risk of kidney damage/failure or even lead to chronic kidney disease.”

He further adds, “dehydration can actually worsen high blood sugar levels, especially in those who take insulin. This happens as their blood sugar rises, ketone levels can spike too, and that’s when things get dangerous. The mix of high ketones (that’s ketoacidosis) and dehydration can be hazardous, even leading to a diabetic coma if not treated right away. It's something to keep a close eye on. No wonder, India is known as the diabetes capital of the world.”

 

Related story: A Celebrity Nutritionist's Guide To Managing Hypertension

 

Reasons for Dehydration for People with Diabetes

Dr. Wangnoo gives a valid explanation of the reasons for dehydration in people with diabetes. 

• Not drinking enough water: First and foremost, the most obvious reason is skipping daily water intake. We all need to drink plenty of water, but for people with high blood sugar, it’s extra important. High blood sugar makes you pee more, so you’ve got to replace that lost fluid. If you’re not sipping on enough water or clear liquids, you can get dehydrated fast. The fancy term for extreme thirst is polydipsia. It's your body’s way of saying, 'drink more water!'
• Performing intense exercise: Another important reason is high-intensity workout. Sweating buckets during intense workouts is normal, but if you have diabetes, it can dehydrate you for another reason. While moderate exercise can help lower blood sugar, pushing yourself too hard makes your muscles less efficient at using insulin. This means glucose stays in your bloodstream because your kidneys can't keep up, leading to glycosuria (when your urine has too much sugar).
• Hot and humid weather: Hot and humid weather ramps up the risk of dehydration for everyone, especially those with diabetes. The heat makes you sweat, but high humidity stops that sweat from evaporating, so your body works overtime to stay cool. You end up sweating more, your blood circulation increases, you breathe faster, and your body temperature can rise. All this can leave you short on fluids.

Consuming alcohol: Alcohol is a tricky one. It lowers the amount of vasopressin, a hormone that helps you hold onto water. Less vasopressin means you pee more and lose more fluid. The type of drink matters too—beer is usually less dehydrating than spirits because it has about 5 per cent alcohol, while spirits can be over 50 per cent alcohol. So, keep that in mind next time you’re enjoying a drink!"

 

Related story: 10 Things To Know About Hypertension

 

How to Deal With Dehydration

If you have diabetes and start feeling symptoms of dehydration—water is your best friend here. While sports drinks might seem tempting, they are overloaded with sugars, so stick to good old water. Staying hydrated won’t solve all your blood sugar challenges, but it’s a crucial step to avoid complications from insufficient fluids. 

 

1. Keep a track of water consumption: Keeping tabs on your water intake can be super helpful to make sure you’re hitting your daily hydration goals. Try tracking how many glasses/litres you drink, along with your blood sugar levels and any dehydration symptoms. This way, you can start to see the connection between how much water you're drinking and how it impacts your glucose levels. It’s like your personal hydration-glucose diary!

2. Increase fluid intake: Drink up and stay hydrated! Go for plenty of water or caffeine-free drinks like electrolyte or sugar-free lemonade. And when it comes to alcohol, keep it to a minimum—it’s dehydrating and packed with carbs.

3. Eat foods with high water content: Did you know that while 80 per cent of your daily water intake comes from beverages, the other 20 per cent comes from foods? That's right! For example, cucumbers are 95 per cent water and also packed with fibre, vitamin K, and vitamin A. Other hydrating foods include tomatoes, watermelon, lettuce, broth, and zucchini. So, go with these tasty options to help stay hydrated and healthy!"

4. Avoid hot and humid environments: Watch out for heat exhaustion, especially if you have diabetes. You’re more prone to overheating and heat-related conditions. This can get tricky if you’re working out, hanging with friends outside, or just chilling at the beach. Keep an eye out for signs like dizziness, heavy sweating, muscle cramps, fainting spells, headaches, a racing heartbeat, and nausea. If you or a loved one notice these symptoms, move to a cooler spot, drink plenty of fluids, and contact your healthcare provider. 

5. Beat the heat during your workouts: Instead of running outside in the blazing sun, hit the treadmill in an air-conditioned gym. Or, if you prefer the great outdoors, try exercising early in the morning when it's cooler.

6. Monitor blood glucose levels daily: Check your glucose levels at least four times a day, and even more if you're not feeling your best. Heat can mess with your blood sugar, so keep a close eye on it, especially if you're out in the sun. And don't forget to bring plenty of water and snacks with you wherever you go.

 

Dehydration is something everyone should watch out for, but if you have diabetes, it can lead to serious complications. However, the good news is that by following some smart, simple strategies, you can avoid dehydration, keep your blood sugar levels in check, and stay healthy and happy no matter how warm it gets outside. Book an appointment with an endocrinologist with UR.Life to get your vital signs checked. 

 

Related story: Diet tips From A Nutritionist To Prevent Blood Sugar Spikes

Need all your wellness solutions in one place? A whole new world awaits just a click away.