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How hydration balances glucose

Staying hydrated can help keep your glucose steady throughout the day and sidestep health concerns commonly linked to dehydration and glucose imbalances. (1) 

Regularly drinking enough water helps your body process carbohydrates more effectively, which helps regulate your glucose. When you’re dehydrated, it can cause your glucose to spike. (2) 
The amount of fluid you need each day depends on a variety of factors like your age, your activity levels, the weather, and your diet. The recommended daily water intake varies but a good starting point is to aim for 6-8 glasses, roughly 1.4-1.8 litres. (3) 
Ways to ensure you stay hydrated:  

  • Start your day with a glass of water as soon as you wake up then have another glass with your coffee or tea. This helps you front-load your daily fluid intake.
  • Don’t wait until you’re thirsty to drink water. This is your body signalling that you are already dehydrated. Carry a reusable bottle with you wherever you go. This will help you to stay hydrated throughout the day. 
  • Set reminders on your phone to drink enough water. 
  • Eat plenty of fruits and vegetables. Many are high in water content, helping to keep you feeling full and hydrated.
  • Avoid or decrease caffeinated drinks. Excess coffee, tea, and energy drinks all contain caffeine, which can have negative effects on your glucose. (2) 
  • Drink herbal teas or fruit-infused water. They have less sugar than fizzy drinks or juices, making them steady alternatives. 
Glucose 101


  1. Roussel R, Fezeu L, Bouby N, Balkau B, Lantieri O, Alhenc-Gelas F, Marre M, Bankir L; D.E.S.I.R. Study Group. Low water intake and risk for new-onset hyperglycemia. Diabetes Care. 2011 Dec;34(12):2551-4. doi: 10.2337/dc11-0652. Epub 2011 Oct 12. PMID: 21994426; PMCID: PMC3220834. 
  2.  Reis CEG, Dórea JG, da Costa THM. Effects of coffee consumption on glucose metabolism: A systematic review of clinical trials. J Tradit Complement Med. 2019;9(3):184-191. doi:10.1016/j.jtcme.2018.01.001 
  3. Water, drinks and your health. Accessed December 22, 2022.
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