Staying hydrated is mandatory for everyone, especially in extreme heat. But for people with diabetes, the selection of the right drinks is an even more difficult task. High temperatures can affect the level of blood sugar and also increase the risk of dehydration. In this post, you can read a guide to diabetes-friendly, hydrating beverages that keep you cool and safe.

Plain or Infused Water (The Gold Standard)

• Zero carbs and zero sugar are very important for regulating blood sugar.
• Add flavor naturally with slices of lemon, berries, mint, or cucumber (use sparingly to avoid spikes).

Pro Tip: For a refreshing twist, you can freeze the fruit-infused water into ice cubes.

Unsweetened Herbal Iced Tea

• Herbal teas like chamomile, ginger, or hibiscus are rich in antioxidants and also caffeine-free.
• To make a fast, sugar-free brew, steep tea bags in cold water overnight.

Avoid: Iced teas in bottles that have artificial sweeteners or additional sugar.

Coconut Water (In Moderation)

• Supplies potassium and other electrolytes that aid in the fight against dehydration.
• Select natural, unsweetened coconut water; to control carbohydrates, limit to 1/2 cup per day.

Nutrition Check: ~9g carbs per 8oz – factor into daily intake.

Sparkling Water with a Splash of Juice

• Without sugar adds fizz. One to two tablespoons of 100% cranberry juice or pomegranate juice could be mixed with plain sparkling water.
• Avoid tonic water or sugary sodas.

Iced Green Tea

• Contains polyphenols that could increase sensitivity to insulin.
• Brew without sugar and flavor with a pinch of cinnamon or lemon.

Homemade Vegetable Juice

• Blend low-carb veggies like celery, spinach, a small carrot, and cucumber
• Avoid juices purchased from stores (often high in sodium and hidden sugars).

Diluted Apple Cider Vinegar (ACV) Drink

• Blood sugar can be stabilized with ACV. In 12ox water, mix 1 tablespoon and a pinch of salt.
• Caution: Rinse mouth afterward to protect tooth enamel.

Sugar-Free Electrolyte Drinks

• Replace potassium and sodium that are lost through perspiration. Select alternatives such as homemade versions (water + lemon + a bit of salt) or Sugar-Free Pedialyte.
• Avoid: Sports drinks like Gatorade that are high in sugar.

Drinks to Avoid in Extreme Heat

• Sugary sodas and lemonade: Spike blood glucose rapidly.
• Sweetened iced coffee/tea: Often loaded with syrups.
• Alcohol: Increases dehydration and blood sugar fluctuations.

Key Tips for Safe Hydration

• Often test the blood sugar because heat can cause unexpected drops or spikes.
• Carry a reusable bottle to avoid dehydration and track intake.
• Avoid caffeine: Coffee and other diuretics exacerbate fluid loss.