SUMMER TIPS FOR DIABETES

Summer is here. For the next few months, we will have to put up with scorching, bright days and
heat waves. The smoke and dust in the air work to retain heat and to make life harder. As we
sweat our way through the next few months, here is a small guide on how to keep your cool in
the mesmerizing heat.

The danger of dehydration

We sweat a lot in summer in order to maintain our body temperature. By the end of the day, we
lose a lot of water in the form of sweat leading to dehydration which leads to higher blood
sugars. Extreme heat is a stress on the body, and any stress can release hormones that will raise
blood sugar levels. “Long-term dehydration can lead to kidney problems.

Test your blood sugar more often. Monitor blood sugar more often in the summer because
symptoms related to excess heat or heat stroke, including fatigue, nausea, vomiting,
lightheadedness, and increased sweating, can also be signs of hypoglycemia, or low blood sugar.
If you develop these symptoms, you should check your blood sugars to make sure you’re not
hypoglycemic.

There is only one way to beat dehydration and that is to drink a lot of fluids.

- Carry a bottle of water and keep sipping it frequently instead of drinking a few glasses
once in a while.
- Fresh fruits will help restore the electrolyte balance whilst keeping the body cool. Do not
choose fruit juices.
- Packaged juice, fizzy drinks and energy drinks have way too much sugar in them so, they
are best avoided.
- Lime juice and infused water (Add sliced cucumber/lemon/chia seeds/pineapple or
mango or orange or kiwi slices/ tulsi leaves/mint soaked in 2 liters of water for 2 hours),
are nice re-hydrating and provide electrolytes and nutrients needed if you have been
walking around in the sun for too long.
- Remember, severe dehydration can be dangerous. Keep sipping fluids all day long so that
you consume more water than you lose.
- You should also avoid caffeine and alcohol, as both can be dehydrating.

Eating, medication and exercising

It is very important to eat right during summer. Avoid food that is very hot, spicy or oily. Also,
avoid heavy meals as longer digestive processes slow down the body's cooling system.

- Opt for salads, whole fruits and light frequent meals.

- Never leave your diabetes supplies in direct sunlight because heat can degrade them. If
you’re traveling, pack your insulin in a cooler — as long as it doesn’t come in direct
contact with the icepack.
- If you follow an exercise regimen, carry out your exercises in a well-ventilated or air-
conditioned place and stick to mornings and evenings. Maintain sufficient fluid and
electrolyte intake, too.
- Try and keep yourself indoors between 10 AM and 4 PM when the sun is almost overhead
and has a high concentration of UV rays. Schedule your outdoor exercise before or after
these hours when it’s not so hot.