Does Water Lower Blood Sugar?

Does drinking water lower blood sugar?

Article Summary: Does Water Lower Blood Sugar?

Staying hydrated contributes to healthy blood sugar levels and insulin, but it’s by no means a miracle solution if you have high blood sugar issues. You’ll notice the biggest improvement in your blood sugar levels if you are not usually drinking enough water. Standard rule of thumb is to drink 6-10 glasses of water day. If you’re already drinking this much, or more, you’re unlikely to get more benefits. Make sure to consider other factors that can help you manage your blood sugar, including eating a healthy diet, exercising at least 3 times per week, and taking supplements such as berberine and chromium, and managing stress.


Blood Sugar and Water

We need water to stay alive and healthy, and in the context of this article, it also helps to regulate our blood sugar. Your kidneys are in charge of regulating fluids including your blood. Drinking water can help, through the kidneys, flush out excess blood sugar, which in turn improves insulin sensitivity.

If you’re new to blood sugar, insulin and similar terminology, blood sugar is essentially the amount of glucose in your blood. Glucose is a form of sugar that our body primarily uses for energy. We get it from food, mainly carbohydrates.

So now that you understand what blood sugar is, let’s have a closer look at how our water intake and blood sugar levels are connected.

Does water lower blood sugar?

Yes, to an extent, and it depends on how much water you already drink. Some evidence shows that drinking water helps your body regulate better its blood sugar levels.

Specifically, drinking water if you usually don’t consume enough is shown to lower your 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]

If you already consume 8 or more glasses of water per day, it’s unlikely drinking more will help you much. In fact, too much water is unhealthy in its own way.

How does water lower blood sugar?

Two main ways. Water helps your kidneys process excess sugar from the blood. More specifically, drinking water dilutes the blood and makes it easier for your kidneys to remove excess sugar. [2]

Another way it helps lower blood sugar is by improving insulin sensitivity. Insulin is a hormone that helps your body utilize glucose for energy. Dehydration makes your cells less sensitive to insulin. Resulting in less efficient glucose use, and by extension – high blood sugar levels.

Anything Else to Consider?

Obviously, drinking enough water is just the first, most basic step that you should take, but there are other ways you can keep your blood sugar levels healthy.

They include:

  • Eating a nutrient-dense diet focusing on foods that stabilize blood sugar [3]
  • Exercising, specifically HIIT or strength training
  • Keeping stress low
  • Taking medication if nothing else works and if you doctor says so

Supplements for Lowering Blood Sugar

Luckily, there are also supplements and herbs that are shown as effective for lowering blood sugar. [4] Here are three of our recommended ones:

  • Cinnamon: Cinnamon is a spice that works 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.

Obviously, supplements aren’t a substitute for medication or insulin. If you are researching supplements to help lower your blood sugar levels and if you have a condition or taking meds, talk to your MD first.

Conclusion

Water is something many of us neglect, but drinking your 8 glasses per day can really make a difference in your blood sugar levels. If you already drink enough water every day, then consider other methods like modifying your diet, incorporating exercises such as HIIT, and taking natural supplements.

It’s important to talk to your doctor as soon as possible if you suspect you have high blood sugar. Remember that our posts aren’t meant as medical advice, they are informational and for entertainment purposes only.

References

  1. 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.
  2. 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/
  3. 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/
  4. 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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