- Nutritionists say that drinking water is a slight habit that can lower blood sugar.
- It promotes the feeling of satiety, reduces stress and keeps it energized, which can deter unhealthy snacking.
- Try drinking H2O in front of the morning coffee, wearing a water bottle and adding aroma booster.
There are many solid tips for better blood sugar treatment, such as eating at regular intervals, eating appropriate portions and regular training. But there is a blood sugar – the habit regulates that you may forget that this also makes a difference: drinking water. This often overlooked strategy is so effective that it is recommended by the American Heart Association and the centers for the control and prevention of diseases.
The drinking water benefits blood sugar treatment in various ways, including avoiding the negative effects of dehydration, which means that they can stay away from added sugar and more. Read on to find out why registered dieticians say that it is a small habit that could make a big difference in the number of blood sugar.
How drinking water can regularly improve blood sugar
Stay wetter supports saturations
“If you are dehydrated, it is possible that you think you are hungry – not thirsty,” says Jeanette Giacinto, MS, RD As a result, you can reach for snacks unnecessarily, especially those that contain refined carbohydrates and sugar additional sugar. This in turn can affect blood sugar management, she explains.
If you have signs of hunger such as gastric clasps, irritability or difficulties to concentrate, you should definitely think about eating something. But if you only had a snack or a meal and know that you have eaten a lot that you normally meet, Giacinto recommends having one or two glasses of water. Then take a look at yourself in 5 or 10 minutes. From there, if you still have this hungry feeling, make a healthy snack.
Dehydration can affect blood sugar
If you are dehydrated, your blood becomes more concentrated. This can make the blood sugar level appear higher (with a reading), says, says Kristen Lorenz, RD, LDN. While the amount of sugar in your bloodstream has not changed, the proportion of sugar in water has. So if you measured your blood sugar level, it would be higher and you could even see a spike. If you live with diabetes, the last thing you want is shaky blood sugar readings. They are also even more susceptible to the effects of dehydration with diabetes.
On the other hand, drinking enough water helps to dilute glucose in the bloodstream, “says Lorenz. “I would not recommend water as The Way to cope with the blood sugar of a person, but I would recommend adequate fluid intake for everyone. ”
Dehydration can contribute to stress
Studies indicate that people who do not regularly drink enough liquids – and therefore are not properly hydrated – are reacted to stress. How come? “Chronic dehydration can increase the mirror of the stress hormone cortisol, and an increased cortisol level during the day can influence their ability to regulate their blood sugar well,” says Giacinto. Therefore, it is so important to know the initial signs of dehydration before it hits hard. This includes a dry mouth, the feeling of peeing unusually thirsty, sweating or less than normal or having a dark urine.
Drinking water can help maintain the energy level
Even light dehydration has shown that it influences mood, energy and vigilance. This can also affect your food selection. “When a person drags, they often think that they need food and maybe have some water,” says Lorenz. The result? It may be more likely that you will reach for glucose pike sources with fast sugar such as sweets, cookies or sweetened coffee drink. This is not only problematic for blood sugar management. It can also affect how you feel. “As quickly as these foods build up, blood sugar and energy levels can crash, which we feel terrible,” says Lorenz. “There is this hanging swing with high to low energy all day.”
The next time you feel low -energy, first hydratic. If you are hungry, ask yourself whether you need a snack or a meal, Lorenz suggests. If you choose the food, consume that you consume a fiber -containing carbohydrate with protein like nut butter on wholemeal toast, fruit with yogurt or cucumber slices and hummus or tzatziki.
Strategies to make drinking water part of their routine
If you are busy or on the go, it is easy to forget to forget hydratization. “You would be surprised at how many patients I just don’t drink enough water,” says Lorenz. “It is a constant problem – even with me and my nutritional areas.”
So our experts recommend getting the water your body needs:
- Start the day strong: Chug some water in front of the coffee. “Usually I recommend 8 to 16 ounces of water in the morning,” says Giacinto.
- Wear a water bottle: Lorenz recommends having an “emotional water bottle” with you at any time. Set a hydration goal to meet before you leave the house in the morning. How much to drink is a good destination 11.5 cups a day for women and 15.5 cups for men.
- Find out how to “take” your water: “Allow yourself to have a moment with Goldillocks,” says Lorenz. Is ice water too cold, room temperature too warm, but relaxed without ice, right? Do you like to close through a straw or from a cup? Would you like it in a water bottle and if so, do you prefer one that is clear or opaque? Yes, there are many questions just about the water. However, if you are not a water lover, this can help you find out what you like best and how the type of drinking motivates you to drink all day long.
- Monitor the water absorption from Seltzer: Carbonated waters are delicious and can make drinking water comfortable. However, Lorenz fears that Seltzer’s belly -filling carbon dioxide could restrict the ability to consume enough water. You don’t have to give up Seltzer. Just make sure it is not your main source for H2O and stay with a moderate amount.
- Add some taste: “For someone who has to struggle with drinking water, it makes a lot of probability that you will achieve your goal,” says Giacinto. This could be that tailor -made infusions such as mint, lime and cucumber, fresh berries and basil or mixed melon can be. If you need inspo, Tikkok is never too inventive.
Our expert
Staying hydrated by drinking water is a healthy habit to support blood sugar management. The nutritionists say that dehydration can influence blood sugar in many ways, how they lead to gripping for food if they are actually thirsty and not hungry. It can also make them snap food that is rich in sophisticated carbohydrates or that sugar is added to an energy pick-me-up. In addition, dehydration can concentrate its blood and increase the stress mirror, which means that the blood sugar levels can become higher. The tips supported by experts include the drinking water before coffee in the morning, recognizing how water tastes best, and the generation of water infusions with flavored water to make all day a bit tempting and more entertaining. So what else do you wait? Go ahead, grab a glass and drink!
