Diabetes and Water Consumption What to Know

While percentages may vary, the general estimation is about 60 percent of the human body is made up of water. With such a significant percentage, you would think that daily water consumption would rank high on the list of how to stay healthy. Not necessarily so, however. It may be that water is readily available for so many that drinking water is more of an afterthought than an action item.

Yet water benefits us from head to toe, enabling all our cells and organs to function properly. Here are just some of the reasons our bodies need water, notes Medical News Today[1]

Lubricates the joints: Cartilage, which is found in joints and disks of the spine, contain 80 percent water. The shock absorbing ability of the joints lessens with prolonged dehydration. This can lead to joint pain.

Delivers oxygen throughout the body: Blood, which delivers oxygen to various parts of the body, is 90 percent water.

Boosts skin health: Adequate water intake improves skin barrier. Skin that is dehydrated is more susceptible to skin problems.

Regulates body temperature: Water stored in the middle layers of skin rise to the surface when the body gets hot. As the water evaporates, it cools the body.

Digestive system needs it: The intestine needs water to work properly. Dehydration can lead to problems with the digestive system.

Diabetes and water consumption needs

Water consumption, while it will not replace insulin or medications you may need for diabetes, also plays a role in preventing high blood glucose readings or keeping them from getting worse.

The reason for this has to do with dehydration. When you are dehydrated, the water content in your blood drops, so that the sugar or glucose already there becomes more concentrated. When blood becomes more concentrated, your kidneys produce more urine to filter the blood. Frequent urination results in more fluid loss from the body to eliminate the excess glucose.

Even mild dehydration can result in a noticeable rise in blood glucose. According to the University of Maryland, mild dehydration can cause significant increases in blood sugar of 50-110 mg/dL or higher, causing damage to the body over time. [2]

If dehydration becomes severe, it can cause serious health issues for those with diabetes. One such issue is diabetic ketoacidosis (DKA), which is a potentially deadly complication of diabetes caused by a lack of insulin. Dehydrating illnesses —such as diarrhea or vomiting — can trigger the condition. As such, fluid management plays a vital role in treating DKA by correcting resulting dehydration, restoring electrolyte balance and managing acid-base disturbances that commonly occur.

Fluid imbalances caused by other factors

While diabetes and water intake are closely aligned, other factors may contribute to fluid imbalances. Hot weather, humidity, exercise, stomach and bowel issues such as diarrhea and vomiting all can contribute to imbalances in fluid. In such cases, dehydration may be building and you do not realize it.

Know the signs and symptoms of dehydration

Watch these signs:[3]

·         Thirst

·         Dry mouth and eyes

·         Headaches

·         Dark-colored urine

·         Dizziness

·         Fatigue

Other signs that indicate severe dehydration

·         Confusion

·         Change in heart rate

·         Sunken eyes

Water and weight loss

Maintaining a healthy weight is an important part of managing your diabetes. The Centers for Disease Control and Prevention (CDC) recommends 5%–10% of weight loss can improve health and well-being. CDC also says if you have diabetes, it may be easier to manage blood glucose levels after losing weight and you may need less diabetes medicine. [4]

A study[5] investigated diabetes and water intake versus consumption of diet beverages in women with Type 2 diabetes. During an 18-month study, eighty-one adult women with Type 2 diabetes and obesity or who were overweight, who regularly consumed diet beverages, were randomly assigned to either replace them with water or continue their usual intake of five times per week after lunch.

Results showed significant improvements in weight loss and Type 2 diabetes in the water group. The study found that the water intake group had significantly greater average weight loss than the diet beverage group. Also, 90% of participants in the water group showed diabetes remission. This compared to 45% in the diet beverage group.

What is the recommended water intake per day

There is no one answer about daily water intake since everyone has diverse needs. However, the Harvard T.H. Chan School of Public Health recommends that men drink 104 ounces (13 cups) of fluid a day; women should drink seventy-two ounces (9 cups). These figures are not all from fluids, though. About 20 percent of water intake comes from vegetables and fruits, which are rich in water.

Speaking only of water consumption, between 4 to 6 cups (32 to 64 ounces) per day generally is sufficient for most people. If you have Type 2 diabetes, needs may vary based on: age, level of physical activity, overall health, medications (certain diabetes medications increase urination), and the temperature outdoors.[6]  

Tips for diabetes and water intake

The American Diabetes Association (ADA) suggests the following tips to ensure you stay on top of your diabetes and water consumption:[7]

1. Make it a habit to drink a glass of water among the first things you do each morning—and before each meal.
2. Check the color of your urine to determine whether you are getting enough fluids. Urine should ideally be clear or a light-colored yellow. If it is darker, you need to be more hydrated. 
3. Set reminders to drink throughout the day.
4. Mix up your water options. Try adding some fruit, like pineapple, watermelon, or lemon. You even can add vegetables and herbs, like cucumber or mint. Instead of juices and sugary beverages, choose seltzer or sparkling water.
5. Many foods are also a source of water. About 20% of the fluid that we need comes from foods like vegetables and fruits.
6. If you feel thirsty—you are already not getting enough fluids. Start drinking water right away if, for example, your lips show signs of being dry.
7. When it is hot and humid, increase your water intake. This is especially important when you are active.
8. Alcohol and caffeinated drinks can cause you to lose water. Limit your intake of them.

Drinking water can help lower your blood sugar and help avoid dehydration. You should, however, confer with your medical team to determine what is the optimal amount for your diabetes management.