Welcome to Summer! I don’t know where in the world you are but here in Alabama it is HOT, HOT, HOT! It has been in the upper 90s for the last 4 days. Now the thing about hot weather and chronic illnesses like diabetes, you must take special precautions to prevent heat related injuries.
Diabetes usually has high blood pressure, high cholesterol, heart disease risk and possible kidney problems along for the ride. Very seldom does anyone have just Type 2 diabetes. So, all these conditions are considered with these recommendations.
- Stay hydrated. Drink water throughout the day. The target for water intake is ½ body weight in ounces. For example, if a person weighs 180 pounds, 90 ounces of water a day or about 11 8 – ounce glasses per day is advised. This seems to be too much but hear me out. First thing in the morning – drink 16 ounces. Sleep is a drying out process, so this is a way to replenish. So that’s 2 glasses.
- Next – drink 8 ounces of water before each meal. Three meals a day, so that is another 3 glasses. Now we are up to 5 glasses. The strategy behind drinking 8 ounces before meals, that will fill one up and therefore limit the amount of food eaten.
- It is good to drink at least 16 ounces during exercising to re-hydrate, especially with intense exercise. That’s 7 glasses total.
- Drink water with meals instead of sweet drinks. Up to 10.
- Drink a full 8 ounces with medications. Drinking water when taking medications washes the medicine all the way down to the stomach. Just drinking a sip with medications, may cause the pills to stop in the esophagus (the tube that connects the mouth to the stomach) and not travel to the stomach where they need to be for them to work. There are some medicines that don’t need to start dissolving in the esophagus because they can damage the lining of the esophagus. Another problem that exists especially in older people and those with chronic health problems, is dryness of the mouth and esophagus, so that’s the need for extra liquid.
- So, this is how a 180-pound person can get in 11 glasses of water a day. It is best to take in the water throughout the day and not all at one time.
Now here is an approach to help with increase water intake.
- Get a large container 16- 24 ounce for less fill ups. If you like ice water, get one of those thermal containers that keep fluids cold for several hours.
- Drink water at desired temperature. There are different of theories – some recommend ice water; others say room temperature. It comes down to personal preference. “What works best for you.”
- Get a straw. Drinking with a straw can increase intake. The container will be empty in no time. Now there is a push to limit waste, so stainless and silicone straws are on the market.
- Don’t like the taste of water, add citrus slices, cucumber slices, mint leaves or pieces of fruit for flavor. Unsweet herbal tea is good. A splash of fruit juice can also enhance the flavor of water. Again, personal preference rules.
This is a game plan to avoid heat injuries during the summer. Feel free to take this game plan and make it your own by adjusting it to your specific needs and preferences. The bottom line for you is to be safe and healthy. If you have some concerns you want to address, email me at trinette@totallyaboutdiabetes.com or we can set a time to chat at https://trinettestanford.info
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