Diabetes-Friendly Tips for Living Well in the Sizzling Summer Heat

It’s the season for kicking back and enjoying lazy beach days, fun family picnics and poolside lounging. We don’t want to be a buzzkill, but when you have diabetes, summer is no time to take a vacation from managing it. Thankfully, all it takes is a little preparation and you’re good to go!

It’s Getting Hot Out There!

Summer heat can be a serious issue if you have diabetes. Evidence published in the 2016 Multidisciplinary Biomedical Journal, Temperature stated people diabetes may not sense heat as well or sweat as efficiently compared to people without diabetes. Nerve damage is a common complication with diabetes and when the nerves are damaged, your body’s sweat glands aren’t as effective at cooling you off. That doesn’t mean you have to stay inside and miss out on the fun. But before heading, check the heat index and not just the temperature. The heat index can be 15 degrees higher than the actual temperature. While you’re outside, take a look at your shadow. If it’s shorter than you are, get in the shade or rest in an air-conditioned building. Of course, hydration is key, not just to quench your thirst but to keep your blood sugars from spiking. Steer clear of sugary sodas, caffeinated drinks, and booze. They’ll just fake you out and make you feel hydrated but the caffeine, sugars, and alcohol actually make you pee more and cause further dehydration. By the way, if your pee is a dark yellow, and you feel tired or dizzy, you probably need more healthy hydration, like good old water! If you can’t hack the taste of plain water try infusing it with sliced fruit and a little ginger or a few sprigs of fresh mint for a refreshing thirst quencher. Oh, and don’t forget the sunscreen. Besides, increasing your risk for skin cancer, sunburn causes stress to the body and can cause a blood sugar spike.

Hypoglycemia Can Sneak Up On You

We know that people with diabetes may not sweat as much as those without diabetes yet profuse sweating is an early sign of hypoglycemia. So, by the time you are shaky and have sweat rolling off your body, it could be serious. Check your blood sugars right away. According to the American Diabetes Association, hypoglycemia is characterized by abnormally low blood glucose levels, usually less than 70 mg/dl. Your individual target may be different so make sure to discuss the numbers with your doc. If your blood sugars are too low, consume 15-20 grams of simple carbohydrates like 4-ounces of juice or take a fast-acting glucose tablet or gel. Recheck your blood sugar after 15 minutes and repeat the steps if necessary, consuming another glucose tablet or simple carb.

Protect Those Feet!

We’re probably preaching to the choir here, but it is so important to protect your feet, especially if you have nerve damage. One quick walk on the beach sans shoes could lead to serious complications. Nerve damage prevents you from feeling a glass shard that pierces your foot or the burn from walking on hot sand and if you don’t realize you’re foot is injured you won’t know you have an infection. As always, check your feet on a regular basis and you’ll be walking through summer with happy feet!

By Lisa Marie Conklin