Maintaining healthy blood sugar levels is crucial for individuals with diabetes. The summer season can pose challenges for blood sugar management due to increased heat and activity levels. However, with some simple, mindful practices, you can enjoy the summer while keeping your blood sugar levels in check.

Stay Hydrated in the Heat

Hydration is essential during the summer months. Aim to drink 8-10 glasses of water a day to stay hydrated and avoid dehydration-induced high blood sugar. Sugary beverages, alcohol, and caffeinated drinks are best avoided as they can lead to dehydration. Carrying a refillable water bottle will help ensure you always have access to water.

Regular Blood Sugar Monitoring

Heat can affect insulin response, making it necessary to monitor your blood sugar levels more frequently, especially when active outdoors or in the heat. Avoid keeping your meters and test strips in direct sunlight as it could affect their accuracy.

Shield Yourself from the Sun

During summer, prefer wearing light-coloured, loose-fitting clothing that allows your skin to breathe. Excessive sun exposure can increase the risk of sunburn, which can cause stress to the body and affect blood sugar levels. High SPF sunscreen, along with a hat and sunglasses for added protection, is a must while stepping out. Try to avoid being outdoors during the peak sun hours to minimise exposure.

Healthy Eating Habits

Choosing lighter meals like fruits, vegetables, and lean proteins can help manage blood sugar levels during summer. High-fat foods that can cause indigestion are best avoided, as are high-carb options. Consider smaller, more frequent meals to maintain stable blood sugar levels.

Stay Active Safely

To prevent overheating, plan your outdoor activities for the cooler morning or evening hours, and limit outdoor activities during the hottest parts of the day, typically between 10 a.m. and 4 p.m. During these peak heat hours, consider indoor activities like mall walking or swimming to stay active without risking heat exposure. It's important to adjust your insulin and carb intake around exercise as needed. Additionally, make sure to store your insulin properly; in hot weather, insulin is best kept in the fridge to maintain its efficacy. When you're out, carry your insulin in a cool bag, wallet, or pouch.

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