Expert-reviewed by Ashwini S.Kanade, Registered Dietician and Certified Diabetes Educator with 17 years of experience
Temperatures are soaring, and so is your urge to reach for that freezing bowl of ice-cream or that chilled bottle of cola. Extreme summer heat is nobody’s favourite, and we know it is even more difficult for people with diabetes.
But don’t you worry. We’ve curated 9 super useful tips to help you beat the heat, without losing points in your battle against diabetes.
1. Workout Routine:
It is best to exercise either early in the day (before 10 AM) or after 5 PM in the evening to avoid dehydration or blood sugar fluctuations. Here are some tips to exercise safely when you have diabetes.
2. Stay Hydrated:
While this is a no-brainer, it is also extremely important. Drink 3-4 litres of water throughout the day, in a well-paced manner. Basically, drink a glassful (300 ml) of water every 1 hour.
3. Avoid Alcohol:
Alcohol affects our body’s ability to regulate and maintain its temperature. It can thus interfere with your body’s attempts to cool down in hot weather.
4. Check Blood Sugar Levels:
Rising temperatures can impact your blood sugar levels. Remember to check your blood sugar levels every other day or at least twice a week. It helps you take steps to maintain it and stay healthy.
5. Carry a snack:
Whenever you step outside, carry a healthy, diabetes-friendly snack on you. Dry fruits like almonds, or snacks like kurmura, roasted chana and khakra are ideal plus easy to carry. Another healthy option is fruits like apples, oranges and pears.
6. Say a Hard No to Soft Drinks:
As tempting as they seem, your bottles of cola don’t make it to the list of healthy things this summer. But remember, soft drinks are loaded with sugar and are only good for a moment of gratification. To quench your thirst effectively, go for a glass of water.
Alternatively, you could also go for detox water, which you could make by adding a teaspoon of lemon juice, half an inch (2-3 grams) ginger, and 5-8 pudina leaves to a glass of water. Strain this mix and enjoy!
7. Dress for the Summer:
Wear clothes that are comfortable, sweat-absorbing and made from breathable fabrics. Opt for natural summer fabrics like cotton and linen. Make sure you use a hat, scarf, dupatta or an umbrella to protect your neck and face, and apply sunscreen on all exposed parts of your body. In Indian summers, do not settle for anything less than 30 SPF if you will be out in the sun a lot.
8. Comfortable Footwear:
Your footwear should not only protect your feet from the heat but also be comfortable enough to walk in. Use footwear which will not cause any blisters or scrape your skin. Wearing shoe liners or socks are recommended to avoid discomfort from feet perspiration and smelly feet.
9. Natural Coolants:
Always choose natural, sugar-free coolants over anything that is processed with added sugar. Cucumbers, watermelons, lemon, etc. are age-old natural options to beat the heat. However, consult your nutritionist to understand how much is too much for your body.
And most importantly…
Stay active and stay hydrated! We cannot stress this enough. Make water your constant companion this summer. And don’t use the heat as an excuse to skip your daily workout.
If you feel uncomfortable or unwell, please consult your doctor right away.
Have a fun summer!