Staying hydrated is essential for everyone, but it’s especially important for people living with diabetes. Proper hydration helps your body regulate blood glucose levels, supports kidney function, and prevents complications like dehydration, which can be a greater risk for those with diabetes.

Why Hydration Matters for Diabetes Management

1. Helps Regulate Blood Glucose Levels

Dehydration can lead to higher blood glucose levels. When your body is lacking fluids, your blood becomes more concentrated, causing glucose levels to rise (1).

2. Supports Kidney Function

Diabetes increases the risk of kidney disease, making hydration even more critical. Your kidneys play a key role in filtering out excess glucose, and staying hydrated helps them function optimally (1).

3. Reduces the Risk of Diabetic Ketoacidosis (DKA)

Specifically, for individuals with type 1 diabetes, dehydration can contribute to DKA—a serious condition where the body starts breaking down fat for energy, leading to harmful acid (known as ketones) buildup in the blood (1).

4. Promotes Better Circulation & Nerve Health

Good hydration helps maintain proper blood flow, reducing the risk of circulation issues and nerve damage, which are common complications in diabetes (1).

5. Supports Digestion & Overall Health

Drinking enough fluids aids digestion, prevents constipation, and helps you feel more energized throughout the day, all of which are beneficial for managing diabetes day to day (1).

Most adults need 9 to 12 cups of fluids per day, but individual needs vary based on age, body size, activity level, and overall health.

Best Hydrating Beverages for Diabetes

Here is a list of the top choices for staying hydrated

• Water (plain, flavoured, or carbonated)
• Milk (great for calcium and bone health)
• Herbal teas
• Decaffeinated coffee
• Small amounts of caffeinated coffee

Why are these fluids the best to choose? Because they provide you with hydration. Water is always the best choice. Whether it’s tap water, sparkling, or infused with natural flavours, staying hydrated helps regulate blood glucose levels. Milk is another excellent option, offering both hydration and essential nutrients like calcium for strong bones.

Coffee contains caffeine, a diuretic compound that can increase urination frequency. That said, it takes drinking large amounts of brewed coffee for it to have a significant dehydrating effect. If you drink a lot of caffeinated beverages, it’s important to balance them with water or other hydrating fluids (like milk or decaffeinated beverages). In people with diabetes, dehydration can affect blood glucose levels, so it’s especially important to stay well-hydrated, even if you enjoy your caffeine fix (2).

Beverages to Limit or Avoid

1. Sugar-Sweetened Drinks

Sugary beverages like soda, fruit juices, and sweetened iced teas cause rapid spikes in blood glucose levels, making them difficult for the body to regulate (3, 4).

2. High-Calorie, Low-Nutrient Drinks

Sugary drinks add empty calories without providing essential nutrients, making blood glucose control more challenging and increasing the risk of weight gain (3, 4).

3. Caffeinated Drinks & Dehydration

Many sweetened beverages also contain caffeine, which can have a diuretic effect and contribute to dehydration. Staying well-hydrated is key to managing blood sugar effectively (2).

Better Alternatives

Swap out sugar-loaded drinks for water, unsweetened teas, decaffeinated beverages, or drinks with minimal added sugars. These options help maintain better blood glucose control and support overall health. Research suggests that cutting out sugar-sweetened beverages can improve A1c levels by 1-2%, proving that even small changes can have a big impact on your health (5).

Diabetes Canada’s Recommendations for Sugar Intake

Diabetes Canada recommends that Canadians limit their intake of free sugars to less than 10% of their total daily calorie (energy) intake. This is approximately 50 grams (12 teaspoons) of free sugar consumption per day (4). Limit intake of sugar-sweetened beverages and drink water in their place. Promote the intake of whole foods and reduce the intake of free sugars throughout life for overall health.

Here’s a list of common beverages and the amount of sugar in each beverage:

*Remember: 1 tsp = 4 grams of sugar. Diabetes Canada recommends no more than 50 grams or 12 tsp of sugar per day (3),

Simple Tips to Rethink Your Drink

• Choose water first! Whether it’s tap, bottled, sparkling, or infused, make water your go-to drink.
• Break the habit. If sugary drinks are your norm, start by keeping a cold jug of water in the fridge instead.
• Watch your coffee shop order. Skip the flavoured syrups and whipped cream. Try black coffee, or ask for an unsweetened or half-sweet option with low-fat milk.
• Read the label. Check the Nutrition Facts on store-bought drinks and choose options low in added sugars.
• Make water the default at mealtimes. Keep a jug of water on the table during meals.
• Stay hydrated on the go. Carry a reusable water bottle and refill it throughout the day.
• Add natural flavour. Try infused water with fruits, herbs, or natural water enhancers.

Revive Wellness Favourites: Infused Water Recipes

At Revive Wellness, we love making hydration more enjoyable! When you visit our Edmonton office, you’ll always find a refreshing pitcher of infused water at our beverage centre. It’s a simple way to elevate your hydration routine while adding a natural burst of flavour. Whether you’re looking for inspiration or a way to elevate your hydration routine, here are some infused water recipes to try at home!

Here are some easy infused water ideas to try at home:

🍓 Berry Blend: ½ cup strawberries, raspberries, and blackberries in water.
🥒 Citrus Cucumber Mix: ½ cup cucumber, ½ lemon, ½ lime, ½ orange, sliced in water.
🌿 Turmeric Ginger Lemon: 1 tbsp turmeric powder, 4 slices fresh ginger, ½ lemon in water.
💜 Lavender Strawberry: ½ cup strawberries, 3 sprigs of lavender in water.
🍊 Orange Basil: 8 orange slices, 6 basil leaves in water.
🍉 Watermelon Mint: ½ cup watermelon, 4 mint leaves in water.
🍍 Tropical Fusion: 1 cup pineapple, 1 cup coconut chunks, 1 lime in water.
🥭 Mango Raspberry Ginger: 1 mango (cubed), ½ cup raspberries, 1 piece ginger in water.
💙 Blueberry Lemon Rosemary: ½ cup blueberries, ½ lemon, 4 sprigs of rosemary in water.

Ready to Take Charge of Your Diabetes?

Small changes—like choosing hydrating beverages over sugary drinks—can make a big impact on your blood glucose control and overall health.

If you’re looking for personalized guidance on nutrition, hydration, and diabetes management, I can help! As a Registered Dietitian and Certified Diabetes Educator at Revive Wellness, I work with clients to build sustainable, balanced habits that fit their lifestyle.

Click the link here to book a discovery call today, and take the first step toward better blood sugar control!

References

1. Singh, A. (2023, October 29). As water contains no carbohydrate or calories, it is the perfect drink for people with diabetes. studies have also shown that drinking water could help control blood glucose levels. Diabetes. https://www.diabetes.co.uk/food/water-and-diabetes.html
2. Caffeine. The Nutrition Source. (2024, November 7). https://www.hsph.harvard.edu/nutritionsource/caffeine/
3. Sugar and Diabetes Position Statement. (n.d.). https://www.diabetes.ca/DiabetesCanadaWebsite/media/Advocacy-and-Policy/Diabetes-Canada_Position-Statement_Sugar_ENGLISH_January-2020.pdf
4. Malik, V. S., Schulze, M. B., & Hu, F. B. (2006). Intake of sugar-sweetened Beverages and Weight gain: a Systematic review1–3. The American Journal of Clinical Nutrition, 84(2), 274–288. https://doi.org/10.1093/ajcn/84.1.274
5. Diabetes canada: Clinical practice guidelines. Diabetes Canada | Clinical Practice Guidelines. (n.d.-a). https://guidelines.diabetes.ca/cpg/chapter11