The Role of Hydration in Maintaining Health and Blood Sugar Control
Water is a nutrient, the most essential nutrient.
Water helps with the digestion, transport, and absorption of other nutrients, joint lubrication, and temperature regulation, among many other functions.
In the series of tips about blood sugar control and Diabetes Awareness Month, I'll acknowledge the crucial function of water in blood sugar control.
Water plays a supportive role in blood sugar control through various mechanisms. Here's how water influences blood sugar:
Improved Insulin Sensitivity:
Staying adequately hydrated may support insulin sensitivity. Insulin is a hormone the pancreas produces that helps cells absorb glucose from the bloodstream. Proper hydration may contribute to more efficient insulin action, aiding in the control of blood sugar levels.
Support for Kidney Function:
The kidneys play a role in maintaining blood sugar levels by filtering excess glucose from the blood and excreting it in the urine. Adequate water intake supports kidney function, helping them eliminate waste products, including excess glucose.
Appetite Regulation:
Drinking water before meals may help control portions and calorie intake. This can indirectly contribute to better blood sugar management, especially for individuals working to control their weight.
Exercise Performance:
Physical activity is an essential factor in blood sugar control. Proper hydration supports exercise performance, and regular physical activity can enhance insulin sensitivity and help regulate blood sugar levels.
How much water should we ingest per day?
The Institute of Medicine (IOM) recommends total water intake from all foods and liquids at 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women. The IOM reported that total water intake was approximately 2.5 L for women and 3.5 L for men, with usually only 30% of daily water intake from plain water.
The liver makes 500 ml to 1 liter of bile per day, on average (bile is a compound that helps the digestion of fats).
The pancreas excretes 1 to 1.5 L of pancreatic enzymes per day (these enzymes are used in the digestion of foods, specifically the macronutrients: fats, proteins, and carbohydrates).
The daily production and turnover of cerebrospinal fluid in the human body are roughly 500 ml to 700 ml. The cerebrospinal fluid provides nourishment, waste removal, and protection to the brain.
Considering these facts, I'd encourage water intake from plain water to be 2 L or more for women and 2.5 L or more for men. Water intake calculations must be adjusted for the petite and shorter height, those with excessive body weight, and those much taller than average, as well as athletes.
Consider obtaining a good filter for water free of pollutants, chemicals, lead, excessive fluoride, microorganisms, and other substances.
To make your total intake of mostly plain water, add fruit to the water to enhance its flavor if you prefer it flavored. It's delicious, and many fruits, like citrus, will add nutrients like vitamin C to the water.
Add fruit to the water to add nutrients and flavor, if you prefer it flavored.
Individuals with diabetes should work closely with healthcare professionals to develop a comprehensive plan that includes hydration, diet, medication management, and physical activity to optimize blood sugar control.
To our (hydrated) health,
Girlene
