Staying Cool and Healthy: Your Guide to Managing Diabetes in the Heat

Lindsay Cohen, RDN

Credit: Mama-Betes

As temperatures begin to rise, the summer months bring opportunities for outdoor activities such as swimming, camping, barbecues and vacations. However, for individuals living with diabetes, the warmer weather can present some unique challenges. This article offers practical tips and information to help you navigate the heat safely this summer if you have diabetes.

Understanding the Risks: How Heat Impacts Diabetes

Dehydration is one of the most significant heat-related concerns when you have diabetes. High blood sugar levels can lead to increased urination, and when combined with fluid loss through sweating, the risk of dehydration increases. Dehydration can lead to additional complications, including further elevating blood sugar levels and potentially straining the kidneys over time.

In addition to dehydration, insulin absorption can be altered in hot weather leading to unpredictable blood sugar levels. Some people may find that heat can cause insulin to be absorbed more quickly, potentially leading to low blood sugar levels. Others may experience slower insulin absorption, which can result in elevated blood sugar levels.

Many diabetes medications, particularly insulin, are sensitive to temperature extremes. Exposure to high temperatures can cause insulin to degrade, making it less effective. Other oral medications can also be compromised by heat, making proper storage an important consideration.

Practical Strategies for Staying Safe in the Heat

The following strategies are essential to keep in mind to help stay safe in the heat when you have diabetes.

Hydration is Key

The cornerstone of heat safety for everyone, especially those with diabetes, is staying hydrated. Ensure you drink plenty of water throughout the day, even if you don't feel thirsty. A simple way to monitor your hydration is to observe the color of your urine. Light yellow usually indicates that you are well hydrated, while dark yellow suggests a need for more fluids. Limit alcohol and drinks that contain caffeine, like coffee, soda and energy drinks, as these can lead to increased urination, which can worsen dehydration.

Monitoring Blood Sugar Levels More Frequently

Check your blood sugar levels more frequently than usual, especially before, during and after any outdoor activities or prolonged exposure to heat. This allows you to make adjustments to your insulin or other medications as needed.

Proper Medication Storage

Protect your medications from the heat. Always store insulin and other diabetes medications in a cool, dry place, away from direct sunlight, and never in a hot car. When traveling or on the go, use insulated bags with ice packs to maintain the proper temperature for your medications. If you suspect your insulin or other medications have been compromised by heat exposure, or if you notice a significant change in their effectiveness, consult your doctor or pharmacist.

Plan Outdoor Activities Wisely

Plan your activity schedule to avoid being outside during the hottest parts of the day, which is between 10 AM and 4 PM. If you plan to exercise or engage in outdoor activities, opt for cooler times, such as early morning or late evening.

Dressing Appropriately

Your clothing choices can impact your body's ability to regulate your temperature. Wear light-colored, loose-fitting clothing made from breathable fabrics, such as cotton. Hats and sunglasses are also helpful for sun protection and can help keep you cooler.

Sun Protection

Apply broad-spectrum sunscreen with an SPF of 30 or higher liberally and reapply it every two hours, or more often if swimming or sweating. Sunburn can add stress to your body and potentially affect blood sugar levels.

In Summary

Managing diabetes in hot weather requires some extra planning, but it doesn't mean sacrificing your summer fun. By understanding the risks and implementing practical safety measures, you can stay cool and healthy.

Remember to prioritize hydration, monitor your blood sugar levels, protect your medications from the heat, and make smart choices about your activities. Most importantly, if your blood sugar levels consistently fall outside your goal range, do not hesitate to consult your healthcare team for personalized advice and support.