Diabetes Tips: 14 Healthy Ways to Control Blood Sugar in the Scorching Heat

As the temperature rises during the summer months, staying cool and hydrated becomes a must for everyone, especially for individuals with diabetes, as extreme heat can affect blood sugar levels and increase the risk of dehydration, making it important to take proactive steps to effectively manage diabetes. Whether you are enjoying outdoor activities or simply going about your daily routine, here are some tips from experts that will help you stay safe and healthy in the heat.

In an interview with HT Lifestyle, Dr Ajay Shah, Managing Director, Neuberg Ajay Shah Laboratory suggests –

1. stay hydrated: Dehydration can occur more quickly in hot weather, which can lead to increased blood sugar levels. Drink plenty of water throughout the day to stay hydrated and prevent dehydration. Avoid sweetened beverages and opt for water or sugar-free beverages instead. Carry a refillable water bottle with you wherever you go and aim to drink at least 8-10 glasses of water per day.
2. Monitor blood sugar levels: Keep a close eye on your blood sugar levels, as heat can affect your body’s response to insulin. Check your blood sugar more frequently during hot weather, especially if you’re spending time outdoors or engaged in physical activity. Be prepared to adjust your insulin dosage or treatment plan as needed to maintain stable blood sugar levels.
3. protect your skin: Excessive exposure to sunlight can increase the risk of sunburn, which can cause stress on the body and affect blood sugar levels. Use sunscreen with a high SPF and reapply it regularly, especially if you sweat or go swimming. Wear light, breathable clothing that covers your skin to prevent sunburn and overheating.
4. Plan your meals: The heat can affect your appetite and digestion, so plan your meals accordingly. Choose light, cooling meals that are rich in fruits, vegetables, and lean proteins. Avoid heavy, high-fat foods that can cause indigestion and discomfort. Eat smaller, more frequent meals throughout the day to help keep blood sugar levels stable.
5. seek shade: When spending time outside, seek shade whenever possible to avoid excessive heat and sun exposure. Use umbrellas, hats or umbrellas to create shade and protect yourself from the sun’s rays. Limit outdoor activities during the hottest parts of the day, typically between 10 a.m. and 4 p.m., when the sun’s intensity is at its greatest.
6. Be prepared for emergencies: Always carry a diabetes emergency kit with you, especially when traveling or spending time outdoors. Include things like glucose tablets or gel, snacks, insulin, syringes or insulin pens, a blood glucose meter, and emergency contact information. Make sure your family members or traveling companions are aware of your diabetes and know how to help in an emergency.
7. Stay cool indoors: If temperatures get too hot, seek shelter in air-conditioned spaces indoors. Use fans or air conditioning to stay cool and comfortable, especially during the hottest parts of the day. If your home doesn’t have air conditioning, consider going to public places like shopping malls, libraries, or community centers to escape the heat.

Dr Farah Ingle, director and head of the department of internal medicine and diabetes at Fortis Hiranandani Hospital in Vashi, warns, “Diabetes can damage nerves and blood vessels, making it harder for the body to cool itself through sweating. This can lead to heat exhaustion and heat stroke, which becomes a medical emergency. In hot weather, people with diabetes are more vulnerable to these conditions as extreme temperatures can affect insulin and other supplies, making them less effective.

“In addition, prolonged sun exposure may affect diabetes management as reduced activity may lead to increased blood sugar levels. In addition, insulin is absorbed more quickly from injection sites in hot weather, increasing the risk of hypoglycemia, which is particularly dangerous,” he added.

To reduce these risks, Dr. Farah Ingle advises:

1. It is important to stay well hydrated by drinking plenty of water, sugar-free beverages, and non-alcoholic beverages to avoid dehydration. However, avoid consuming too many fluids at once to reduce the risk of hyponatremia.
2. It is recommended to wear loose-fitting, light clothing, a hat, and sunglasses when going out, and apply a sunscreen with an SPF of at least 30 for protection.
3. Exercise is very important for managing diabetes, but it must be planned carefully. Outdoor activities should be done early in the morning or late in the evening to avoid overheating. Alternatively, indoor activities such as yoga or gym workouts can be done.
4. If you stay indoors, draw curtains, use air conditioning, fans and maintain a cool environment.
5. Avoid overeating, as this can lead to ketoacidosis. Choose cold foods and drinks instead of hot foods and drinks such as tea and coffee.
6. Insulin should be kept in a cool place but if the temperature is too high then it is advisable to keep it in the refrigerator. When going out, keep the insulin in a cool bag or pouch.
7. It is essential to check blood sugar levels more frequently during summers, as well as for diabetic patients to keep a check on the diet and stay indoors when necessary.

By following these tips, individuals with diabetes can enjoy safe and healthy summer weather, even in extreme heat. Remember to listen to your body, be vigilant about monitoring your blood sugar levels, and take proactive steps to stay cool and hydrated. With proper planning and preparation, you can effectively manage your diabetes and enjoy all that summer has to offer.