Summer Heatwaves 2024: Essential Tips To Manage Diabetes During This Time

The rising temperatures, at times result in loss of fluids and salts from one’s body, leading to dehydration and heat exhaustion, making it challenging to maintain blood sugar levels.

Essential Tips To Manage Diabetes During Summer Heatwaves

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(By Dr Ashok Jhingan, MD, Director, Diabetes and Metabolic Research Center, Delhi)

Increased summer temperatures and heatwaves come with a unique set of challenges for people living with diabetes. The rising temperatures, at times result in loss of fluids and salts from one’s body, leading to dehydration and heat exhaustion. As a result of this, it becomes challenging to maintain blood sugar levels. Therefore, it's important to remain vigilant as heatwaves can disrupt daily routines and impact overall diabetes management. 

How To Manage Diabetes Amid Heat Wave:

It is essential to maintain a healthy routine in order to manage diabetes, but the summer months often bring disruptions. Changes in daily habits can lead to lapses in following a diabetes-friendly diet or checking blood glucose levels on time. To effectively balance blood sugar levels, it's important to consider measures like continuous glucose monitoring (CGM). CGM devices offer real-time monitoring even while on the move, preventing routine changes from compromising diabetes management.

It’s vital for individuals with diabetes to keep blood sugar levels within the recommended target range (70 - 180 mg/dl) for a significant portion of the day, especially during the summer.

Here are 4 simple steps you beat the heatwaves and keep your diabetes in check: 

Hydration is the golden rule: To prevent dehydration during heatwaves, ensure you stay hydrated by drinking plenty of water, even if you're not feeling thirsty. Proper hydration not only helps regulate blood sugar levels but also flushes toxins from the bloodstream. People living with diabetes are more prone to dehydration due to increased water loss, especially during hot weather. Although the amount of water one should drink depends on several factors like weight, age, and physical activity, on average, a person should consume at least 2 liters of water per day.

Regularly monitor blood sugar levels: It is extremely important to consistently check your blood sugar levels during a heatwave. You should keep an eye on your readings and try to stay in the optimal glucose range for about 17 out of 24 hours each day.

Plan your exercise smartly: An essential step in diabetes care is maintaining an active lifestyle. However, it’s also necessary to protect yourself from sunburn and dehydration. Avoid venturing out when it’s too hot and opt for indoor exercises or yoga instead. 

Eat healthy: It is completely normal to crave ice cream and slushies during the summer. However, people with diabetes need to be extra cautious and ensure they maintain a balanced, healthy diet that is suitable for their condition. Including plenty of high-fibre vegetables and leafy greens such as celery and Brussels sprouts in one’s diet can help regulate glucose levels. One can also include citrus fruits like oranges, lemons, and amla that are rich in vitamin C to help strengthen one's immune system.

Summertime is a time for relaxation and feeling carefree. However, for those with diabetes, it can be challenging to fully enjoy the season. By taking small and manageable steps to manage this lifestyle disease, you can take control of your health, live fully, and enjoy the season.

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