Benefits Of Drinking Water
Water keeps every system in the body functioning properly. The Harvard Medical School Special Health Report 6-Week Plan for Health Eating notes that water has many important jobs, such as:
- carrying nutrients and oxygen to your cells
- flushing bacteria from your bladder
- aiding digestion
- maintaining electrolyte balance.
Giving your body enough fluids to carry out those tasks means that you’re staying hydrated.
If you don’t drink enough water each day, you risk becoming dehydrated. Warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, or urine that’s dark in color.
So how much water should you drink? Most people need about four to six cups of water each day.
Staying Hydrated With Diabetes: A Balancing Act
Use these tips to avoid dehydration and keep your blood sugar level down, even in hot weather.
Dehydration can strike anyone when the sun is out and the temperature is high. But when you have diabetes, you’re even more prone to dehydration. That makes finding ways to lower blood sugar and stay hydrated critical for those with diabetes, especially during the warmer summer months.
Dehydration and diabetes often go hand in hand. Diabetes occurs when the body doesn’t produce enough insulin, creating extra sugar in your blood, and your kidneys work overtime to filter and absorb the excess sugar. If your kidneys are overworked, the Mayo Clinic says, your body expels the excess sugar in your urine, which in turn drags fluids from your tissues.
This makes you urinate more often, and that could leave you dehydrated. Drinking more fluids quenches your thirst, but it also makes you urinate even more, which could leave you even more dehydrated.
So how can you help prevent the problem of dehydration and diabetes and make sure your fluids remain at a healthy level? A few simple strategies can ensure that you stay hydrated, even when the weather is warm.
Staying Hydrated in Hot Weather
If you’re still learning to manage your diabetes or if you’re helping a loved one manage theirs, know that it’s important to take extra steps to keep hydrated when it’s hot out. Here are some tips:
What Is the Normal Range for Blood Sugar?
Ways to Lower Blood Sugar
So What About The Advice To Drink 8 Glasses A Day
How much water should i drink a day exactly is a simple question with no easy answer. However, our drinking water calculator will help you to calculate water intake a day.
You may have heard the advice Drink eight 8-ounce glasses of water a day. No doubt, most health authorities recommend such water intake that equals about 2 liters . However, this is said to be 8×8 rule and is very easy to remember. But, how much water you actually drink is more individualized than you might think.
The Institute of Medicine that men drink at least 101 ounces of water a day that is . And, women should drink at least 74 ounces that is .
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Water Content In Foods
Below is a reference table for the water content in selected foods, based on Altman P. “Blood and Other Body Fluids” , Federation of American Societies for Experimental Biology as cited in Popkin B. M., DAnci K. E., Rosenberg I. H. “Water, Hydration and Health” .
|Walnuts, peanuts , chocolate chip cookies, crackers, cereals, pretzels, taco shells, peanut butter|
Using this table can help you determine which foods to include in your diet so you stay better hydrated and closer to the recommended daily water intake as estimated using our daily water intake calculator.
Popkin B. M., DAnci K. E., Rosenberg I. H. “Water, Hydration and Health” Nutrition Reviews 68:439458
Riebl S. K., Davy B. M. “The Hydration Equation: Update on Water Balance and Cognitive Performance” ACSMs Health & Fitness Journal 17:2128
Gandy J. “Water intake: validity of population assessment and recommendations” European Journal of Nutrition, 54:1116
Rehrer N.J., Burke L.M. “Sweat losses during various sports” Australian Journal of Nutrition and Dietetics 53:1316
Malisova O., Athanasatou A., Pepa A., Husemann M., Domnik K., Braun H., Mora-Rodriguez R., Ortega J.F., Fernandez-Elias V.E., Kapsokefalou M. “Water Intake and Hydration Indices in Healthy European Adults: The European Hydration Research Study ” Nutrients 8:204
Cite this calculator & page
Add Some Flavor To Your Water Without Adding The Numbers
Did I hear some of you say I really dont like water? Here are a couple of ideas on how to add flavor to your water without spiking your blood sugar:
- Add fresh lemon or lime slices to your ice water.
- Look for flavor packets that are under 3 grams of carb per serving to add to a tall glass of water. Many of these are so flavorful you can get away with adding only ¼ or ½ of a packet to your water.
- Add sliced cucumber to a glass of iced water for a refreshing beverage.
- Or add Lavender buds, fresh mint, or ginger to a glass of iced water. I found lavender buds at a local tea store and add lavender to my tea or water.
Until next time. Cheers, with a big glass of water, to your health.
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Water Eases Diabetes Symptoms Like Polydipsia And Polyuria
Feeling excessive thirst is a symptom of diabetes called polydipsia. This excessive thirst is also linked to another diabetes symptom: urinating more than normal .
In truth, excessive thirst or urinating are often hallmark symptoms that you may have diabetes. This is because both are caused by excessive sugar in your blood.
Having diabetes means that your body cannot use sugar effectively, causing sugar to accumulate in your blood.
These high blood sugar levels then force your kidneys to dispose of the extra sugar. However, the kidneys need more urine to pass out the sugar from your body.
This is why you urinate more often when you have high blood sugar. So, when you urinate often, your body uses more of the water in your body than a normal system would.
During this process of getting rid of excess sugar, water from your tissues is also expelled.
Eventually, this process culminates in your body running low on water and causing greater levels of dehydration, therefore, making you feel thirsty because youre losing too much water.
Your brain will tell you that you need water, but this dehydration will trigger further urination.
This increased urine and thirst cycle will continue until you drink sufficient water for your blood sugar levels to become evenly balanced.
The Link Between Water And Hyperglycemia
Roussel notes that recent research indicates an association between the hormone vasopressin, which regulates water in the body, and diabetes.
Despite the known influence of water intake on vasopressin secretion, no study has investigated a possible association between drinking water and risk of high blood sugar, he says.
Participants in the new study were offered health examinations every three years, including a self-administered questionnaire asking how much water, wine, beer-cider, and sweet drinks they drank a day. Blood sugar levels were measured at the study’s onset and about nine years later.
Over the course of the study, 565 people developed hyperglycemia.
The next step, according to Roussel, should be a study of people who say they don’t drink a lot of water, half of whom agree to increase their intake over a certain period. That would help confirm that drinking more water helps stave off high blood sugar, he says.
James R Gavin III, MD, PhD, clinical professor of medicine at Emory University School of Medicine in Atlanta, tells WebMD that more basic research into the link between drinking water and hyperglycemia is needed.
“Not drinking enough water could be similar to what we see in people who consume a lot of cholesterol,” says Gavin, who is also chair of the Partnership for a Healthier America, an initiative to fight childhood obesity.
“Insufficient fluid intake may also influence susceptibility to diabetes,” Gavin says.
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Soda And Energy Drinks
Sodas and other sugar-sweetened beverages can increase the risk of type 2 diabetes, weight gain, and metabolic syndrome. Excess weight is a risk factor for developing type 2 diabetes, and both obesity and diabetes are features of metabolic syndrome.
For people who already have diabetes, this type of drink provides large amounts of sugar and requires little digestion. In addition, these drinks are not filling as they contain only simple carbs and no fiber. This means that a person can easily drink a lot of them.
Drinking sodas without healthful food can lead to large spikes in blood sugar levels.
It is best to avoid or limit the intake of soda and sugar-sweetened energy drinks, to reduce the chance of a sugar spike.
Constipation And Water Intake
Constipation, characterized by slow gastrointestinal transit, small, hard stools, and difficulty in passing stool, has a number of causes including medication use, inadequate fiber intake, poor diet, and illness. Inadequate fluid consumption is touted as a common culprit in constipation and increasing fluid intake is a frequently recommended treatment. However, the evidence suggests that increasing fluids is only of usefulness in individuals in a hypohydrated state and is of little utility in properly hydrated people. In young children with chronic constipation, increasing daily water intake by 50% did not affect constipation scores.
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What Is Blood Sugar
Blood sugar, also known as blood glucose, comes from the food you eat. Your body creates blood sugar by digesting some food into a sugar that circulates in your bloodstream.
Blood sugar is used for energy. The sugar that isnt needed to fuel your body right away gets stored in cells for later use.
Too much sugar in your blood can be harmful. Type 2 diabetes is a disease thats characterized by having higher levels of blood sugar than whats considered within normal limits.
Unmanaged diabetes can lead to problems with your heart, kidneys, eyes, and blood vessels.
The more you know about how eating affects blood sugar, the better you can protect yourself against diabetes. If you already have diabetes, its important to know how eating affects blood sugar.
Your body breaks down everything you eat and absorbs the food in its different parts. These parts include:
- vitamins and other nutrients
The carbohydrates you consume turn into blood sugar. The more carbohydrates you eat, the higher the levels of sugar youll have released as you digest and absorb your food.
Carbohydrates in liquid form consumed by themselves are absorbed more quickly than those in solid food. So having a soda will cause a faster rise in your blood sugar levels than eating a slice of pizza.
Fiber is one component of carbohydrates that isnt converted into sugar. This is because it cant be digested. Fiber is important for health, though.
Ever Wondered How Your Water Intake Can Influence Your Blood Sugar Level
Written by Debjani Arora | Updated : March 11, 2016 9:40 AM IST
While everyone talks about the right diet and foods that a diabetic should eat, nobody gives any emphasis on the water intake for diabetic patients. Know that fluid intake is equally important for diabetics. That being said, sugary fruit juices or colas don t fall into the category of healthy liquids for diabetics. In fact, a diabetic patient who doesn t suffer from any other health condition, can drink as much water as he needs. Remember, drinking water will also help to limit the intake of other high caloric juices and colas, which in a way will keep your blood sugar in check, says Dr Pradeep Gadge diabetologist, Shreya Diabetes Centre, Mumbai. There are a few vegetables too thatdiabetics should eat.
In fact, a recent study showed that drinking adequate water over other liquids like tea, coffee or sweetened and unsweetened beverages helped to keep blood sugar level under control. People who drank less that 0.5 litre of water each day needed more therapeutic and preventive measures in place to keep their blood sugar under control . Here is an ideal diet plan to follow if you have diabetes.
How much is too much?
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Water Keeps Our Body Functioning
Here are some of the important things water does for your body:
- Carries nutrients and waste products
- Maintains the structure of molecules in the body
- Helps metabolic functions
- Helps minerals, vitamins, amino acids, glucose and other molecules perform their job
- Needed for body temp regulation
- Maintains blood volume, which has an influence over blood pressure and blood glucose
As you can see, the body needs it for quite a few important things and yet most of us dont get enough water every day.
Things To Look Out For
Many drinks contain high levels of sugars and carbohydrates. Food labels and nutritional facts can give valuable information about what they contain. Labels should state the serving size and carbohydrate content of any drink.
People with diabetes have different needs, so there are no exact dietary rules, but the following tips may help manage blood sugar:
- Consume a balanced diet and manage the intake of carbohydrate from food and drinks.
- Keep carbohydrate levels consistent from day to day and spread evenly throughout.
- Consume enough carbohydrate to enable the body and brain to function properly.
- Check blood sugar levels regularly and speak to a doctor if there are any concerns.
- Each person should speak to their healthcare provider about their daily nutritional needs.
The following drinks are not good choices for people with diabetes.
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What Should Be Your Daily Water Intake
One suffering from diabetes must keep in mind to have zero-calorie or low-calorie drinks and keep oneself hydrated. And water comes as a winner here, as it has no calories and thus help you flush out the toxins from your body. But now the most important question is, how much water must be consumed by a diabetic patient? The answer to this question is 13 cups of water for an adult man and 9 cups of water for an average adult woman. Approximately 1.2 liters of water must be the intake quantity.
Best Juice For Diabetes For Low Blood Sugars
Orange juice: Orange juice can be used to treat low blood sugar for people living with diabetes. Choose a brand that contains 100% fruit juice. OJ in moderation can also be a part of blood sugar friendly meal if paired with fat, fiber, and protein.
Apple juice: Apple juice has a little more sugar and carbohydrates compared to orange juice, which makes it a slightly better option to treat low blood sugar compared to orange juice. Again, choose a brand that contains 100% fruit juice, and if youâd like to enjoy apple juice when youâre not having a low blood sugar, make sure to enjoy it as part of a meal with fat, fiber, and protein.
Grape juice: Grape juice will typically have the highest amount of carbohydrates and sugar compared to orange and apple juice, and thus can be a good choice for treating low blood sugars.
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Drink Alcohol Sparingly And On Special Occasions
While previous research, such as a study published in May 2014 in Diabetes Care, found that moderate alcohol consumption may offer heart-protective effects for people with diabetes, more recent The Lancet suggests that no amount of alcohol is safe.
If you choose to imbibe, do so in small quantities, especially because alcohol can cause blood sugar fluctuations, notes the American Diabetes Association . According to the ADA, moderate drinking is defined as up to one drink for women and two drinks for men per day. One drink equals 1½ oz of liquor, 12 oz of beer, or 5 oz of wine.
And because the benefits of alcohol are debated, for people with diabetes and the general public, if you dont already drink alcohol, dont start, the Centers for Disease Control and Prevention advises.
What To Drink When You Have Diabetes
Your body is made up of nearly two-thirds water, so it makes sense to drink enough every day to stay hydrated and healthy.
Water, tea, coffee, milk, fruit juices and smoothies all count.
We also get fluid from the food we eat, especially from fruit and veg.
Does it matter what we drink? Yes, particularly when it comes to fruit juices and sugary drinks you can be having more calories and sugar than you mean to because youre drinking them and not noticing.
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Tips For Drinking Alcohol And Picking Out The Best Drinks For Diabetes
Follow these general tips when considering alcohol if you have diabetes
- Check with your doctor to make sure consuming alcohol is safe for you
- Always consume alcohol in moderation
- Itâs best to eat before you start drinking
- Avoid sweet, dessert wines, and heavy beers
- Dry champagne has the lowest carbohydrate content compared to other wines and beers
- Stay hydrated
Always be safe, and make sure to read additional important information on consuming alcohol when you have diabetes.
How Much Water Should I Drink A Day A Million Dollar Question
Hydration Calculator is Important for Everyone Because Staying Hydrated is Vital to Stay Alive and this Daily Water Intake Calculator Tells How Much Water Should You Drink a Day
Water is the maximum constituent of the human body. It is associated with good health care and hydration of the skin. The body requires water for the proper functioning of the vital organs. Drinking less amount of water can lead to threatening health issues such as dehydration, impairment of body functions, kidney impairment, etc.How much water should you drink a day is the main query in this regard! Well, drink enough water to keep the body hydrated. The requirement for drinking water varies from one person to another. While the recommended one is to take approximately 8 glasses of water daily. I hope your query about how much water I should drink a day is quenched now.
For instance, if youre 60kg, you should have to consume drink about 2 litres of water per day. And, an individual with 90 kg should have to drink about 3 litres of water.
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