Article Summary: Does Water Lower Blood Sugar?
Water can help to lower blood sugar levels by flushing out excess sugar from the blood and improving insulin sensitivity. The amount of water you need to drink to lower your blood sugar will vary depending on your individual needs, but a good rule of thumb is to drink 8 glasses of water per day. In addition to drinking water, there are other things you can do to help lower your blood sugar levels, such as eating a healthy diet, exercising regularly, taking supplements such as berberine and chromium, and managing stress.
Introduction
Water is essential for good health, and it can also play a role in managing blood sugar levels. Drinking water can help to flush out excess sugar from the blood, and it can also help to keep the body hydrated, which can help to improve insulin sensitivity.
What is blood sugar?
Blood sugar is the amount of glucose in the blood. Glucose is a type of sugar that is the body’s main source of energy. When we eat food, our bodies break down carbohydrates into glucose. Glucose then enters the bloodstream and is used for energy by the cells.
What is diabetes?
Diabetes is a chronic disease that affects the way the body turns food into energy. There are two main types of diabetes: type 1 and type 2.
- Type 1 diabetes: In type 1 diabetes, the body’s immune system attacks the cells in the pancreas that produce insulin. Insulin is a hormone that helps the body use glucose for energy. People with type 1 diabetes need to take insulin injections to manage their blood sugar levels.
- Type 2 diabetes: In type 2 diabetes, the body’s cells become resistant to insulin. This means that the cells don’t use glucose as efficiently as they should. People with type 2 diabetes can often manage their blood sugar levels with diet, exercise, and medication.
Does water lower blood sugar?
There is some evidence to suggest that drinking water can help to lower blood sugar levels. Some studies show that drinking water in people who usually don’t consume enough water helps to lower blood glucose and copeptin. [1]
By contrast, being dehydrated most of the day increases your chances of having unhealthily high levels of blood sugar. [2]
How does water lower blood sugar?
There are a few ways that water can help to lower blood sugar levels. First, water can help to flush out excess sugar from the blood. This is because when we drink water, it helps to dilute the blood and make it easier for the kidneys to remove excess sugar. [2]
Second, water can help to improve insulin sensitivity. Insulin is a hormone that helps the body use glucose for energy. When we are dehydrated, our cells become less sensitive to insulin. This means that the cells don’t use glucose as efficiently as they should, which can lead to high blood sugar levels.
How much water should I drink to lower my blood sugar?
The amount of water you need to drink to lower your blood sugar will vary depending on your individual needs. However, a good rule of thumb is to drink 8 glasses of water per day.
Other tips for lowering blood sugar
In addition to drinking water, there are other things you can do to help lower your blood sugar levels. These include:
- Eating a healthy diet with foods that stabilize blood sugar [3]
- Exercising regularly
- Managing stress
- Taking medication, if necessary
Supplements for Lowering Blood Sugar
There are also a number of supplements and herbs that have been shown to help lower blood sugar levels. [4] These include:
- Cinnamon: Cinnamon is a spice that has been shown to improve insulin sensitivity and lower blood sugar levels.
- Chromium: Chromium is a mineral that helps the body use insulin more effectively.
- Berberine: Berberine is a plant compound that has been shown to have anti-diabetic effects.
It is important to note that supplements should not be used as a substitute for medication or insulin. If you are considering taking any supplements to help lower your blood sugar levels, talk to your doctor first.
Conclusion
Water is an important part of a healthy diet, and it can also play a role in managing blood sugar levels. If you are concerned about your blood sugar levels, talk to your doctor. They can help you develop a plan to manage your blood sugar and keep it within a healthy range.
References
- Enhörning S, Brunkwall L, Tasevska I, Ericson U, Persson Tholin J, Persson M, Lemetais G, Vanhaecke T, Dolci A, Perrier ET, Melander O. Water Supplementation Reduces Copeptin and Plasma Glucose in Adults With High Copeptin: The H2O Metabolism Pilot Study. J Clin Endocrinol Metab. 2019 Jun 1;104(6):1917-1925. doi: 10.1210/jc.2018-02195. PMID: 30566641; PMCID: PMC6541888.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6541888/#:~:text=Conclusions,and%20thus%20reducing%20diabetes%20risk. - Johnson EC, Bardis CN, Jansen LT, Adams JD, Kirkland TW, Kavouras SA. Reduced water intake deteriorates glucose regulation in patients with type 2 diabetes. Nutr Res. 2017 Jul;43:25-32. doi: 10.1016/j.nutres.2017.05.004. Epub 2017 May 17. PMID: 28739050.
https://pubmed.ncbi.nlm.nih.gov/28739050/ - Murillo S, Mallol A, Adot A, Juárez F, Coll A, Gastaldo I, Roura E. Culinary strategies to manage glycemic response in people with type 2 diabetes: A narrative review. Front Nutr. 2022 Nov 10;9:1025993. doi: 10.3389/fnut.2022.1025993. PMID: 36438742; PMCID: PMC9684673.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9684673/ - Cross LV, Thomas JR. Safety and Efficacy of Dietary Supplements for Diabetes. Diabetes Spectr. 2021 Jan;34(1):67-72. doi: 10.2337/ds19-0068. PMID: 33627996; PMCID: PMC7887529.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7887529/
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