Five tips for controlling diabetes and blood sugar during the summer

As warmer weather arrives and summer begins, our focus can naturally shift toward activities like outdoor recreation, community events, travel, picnics, and more. With 40.1 million Americans affected by diabetes, it’s important to stay mindful of how seasonal changes and shifts in routine can impact glucose levels.

Even healthy individuals without prediabetes or diabetes can experience erratic blood sugar levels, including spikes and swings. Frequent blood sugar instability is the primary culprit in adverse health outcomes over the long term, while stable glucose levels support overall well-being in every individual.

Benefits of stable blood sugar levels include:

• A lower risk of heart disease
• Improved weight management
• Increased energy
• More mental clarity
• Improved mood

Diabetes care tips for extreme temperatures

Help your employees with diabetes stay safe and healthy this summer with these five tips.

1. Prevent dehydration

Hotter weather can quickly lead to dehydration for individuals with diabetes. Excessive sweating and inadequate fluid intake can increase blood sugar concentration and viscosity, making glucose harder to regulate. High blood sugar also causes more frequent urination, further increasing fluid loss and creating a dehydration-hyperglycemia cycle.

General fluid guidelines include aiming for 11-15 cups of fluids per day from all sources including drinking water, increasing intake with heat exposure, exercise, alcohol consumption, or illness. Water should be the primary fluid, supplemented with unsweetened, caffeine-free beverages. Electrolyte-containing drinks may be helpful during prolonged outdoor activity but should be sugar-free unless treating hypoglycemia.

Heat can speed insulin absorption at injection sites, increasing the risk of low blood sugar. Hot weather also increases insulin sensitivity in some individuals, while dehydration can raise glucose levels, making blood sugars more unpredictable overall.

Sunburns can raise stress hormones, especially cortisol, which can increase blood sugar levels. Extreme heat may also damage diabetes medications and testing supplies, including strips and continuous glucose monitors.

Hydration strategies for people with diabetes include carrying a refillable water bottle, setting hydration reminders, drinking water before feeling thirsty, and checking blood glucose before and after extended time outdoors.

2. Protect insulin

Insulin needs to be kept between 36 and 46 degrees Fahrenheit when stored, but once opened, it can be kept at room temperature if it doesn’t exceed 86 degrees.

June also marks peak hurricane season, severe storms, hail, and tornadoes depending on where you live. Plan for proper prescription drug storage, as a power outage may be an issue if you must find shelter elsewhere, especially if your medication requires refrigeration.

3. Take advantage of longer days

Since summer has longer days, it may be tempting to push dinner and bedtime later. But be mindful if you choose to eat and sleep past your regular schedule, as insulin sensitivity wanes as the day progresses. Late meals can lead to higher post-meal glucose levels and reduced overnight blood sugar control.

Summertime can also be busy for families, with many outdoor activities taking up a lot of time. That can make it easy to slack on meal prep and healthy eating, which are two ways to help control diabetes. Use the longer days to your advantage by making it a summer tradition to go for a walk after meals with your spouse, family member, or pets, as walking post-meal lowers blood sugar levels.

4. Sleep soundly

Poor sleep can increase insulin resistance and lead to blood sugar instability. With kids on summer vacation, your bedtime and wake-up times may be less predictable and/or shortened.

Sleeping less than seven hours per night can trigger the release of cortisol and other stress hormones, which may increase blood sugar levels and appetite.

Chronic sleep deprivation is also linked to increased hunger, higher cravings for refined carbohydrates, poorer decision-making, and lower adherence to diabetes self-care routines.

5. Beat the stress effect

Every season carries unique stressors based on your personal situation, lifestyle, job, and habits. For some, summer can be more stressful due to family commitments, finances for vacations, weather, and demands on time and resources.

Don’t underestimate the effect stress has on blood sugar stability. Stress triggers the release of hormones such as cortisol and adrenaline, which raise blood sugar and reduce insulin effectiveness.

Over time, chronic stress can worsen insulin resistance and increase the risk of diabetes complications. Effective stress management techniques include deep breathing exercises, mindfulness or meditation, regular physical activity, time in nature, limiting overscheduling, journaling, and prioritizing social connection.

Know the warning signs

Seek medical attention if you notice warning signs of dehydration, heat illness, or diabetes complications. These may include extreme thirst, dark urine, dizziness, confusion, nausea, rapid heartbeat, muscle cramps, persistent fatigue, frequent high or low blood sugar readings, or symptoms of heat exhaustion such as headache and fainting.

Trust your body, trust yourself, and act early.