Staying hydrated and avoiding beverage boredom while managing diabetes can be a challenge. Many people get sick of drinking plain old water but don’t know what other options to turn to. They may wonder how much water they really need and if sugar free drinks count towards their daily water intake.
This blog post is a comprehensive guide to navigating different blood sugar-friendly beverage options to help you achieve optimal variety and hydration. Let’s dive in to learn more.
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Water Reigns Supreme
Although there are many sugar free drinks available, remember that water truly is the gold standard for hydration.
Water helps flush out excess sugar through the urine, helping to prevent high blood sugar levels. Staying hydrated also keeps the kidneys healthy, which can be susceptible to damage when you have diabetes. Water also helps manage thirst, aids digestion, and supports circulation, making it crucial for managing diabetes and feeling your best.
If you are trying to increase your water intake, here are a few tips:
- Try infusing your water with some fruit, veggies, or fresh herbs such as strawberries and lemons or cucumber and mint.
- Get a water bottle that brings you joy, keep it with you, and refill it several times throughout the day.
- Use a water tracking app such as WaterMinder, Waterllama, or Plant Nanny to help ensure you are getting enough water every day.
- Change up the temperature of your water. If it is cold outside, a nice cup of hot water with some lemon might be comforting. If it is a blistering hot summer day, treat yourself to a large glass of ice water.
How Much Water Do I Need?
While the classic “eight glasses a day” rule is a typical starting point that you may have heard, your ideal water intake is actually individualized based on several factors like your weight, activity level, and even the climate you’re in.
A simple way to estimate your baseline water needs is to multiply your body weight in pounds by 0.67. This gives you the number of ounces of water you should aim for daily. For example, if you weigh 160 pounds, you would need about 107 ounces of water daily (160 X 0.67).
You will need to increase this further if you are doing intense exercise or sweating a lot in a hot climate.
Does Water Lower Blood Sugar?
You have probably heard that if your blood sugar is elevated, you should drink water to help it decrease. While water itself doesn’t directly lower blood sugar, it can play a role in influencing blood sugar levels by preventing dehydration, flushing out extra sugar through the urine, and keeping the kidneys healthy.
When you’re dehydrated, your blood volume decreases, making the glucose concentration in your blood appear higher. Drinking water helps prevent this, maintaining a healthy blood volume and diluting glucose concentration.
So, while water isn’t exactly a magic bullet for lowering blood sugar, its crucial role in hydration and kidney function makes it an important part of managing blood sugar levels, especially for individuals with diabetes.
Exploring Sugar Free Drinks
Even water lovers can probably admit that plain old water gets a little boring from time to time. Below are some other beverage options that have very little, if any, impact on blood sugar.
Non-Caffeinated Sugar Free Drink Ideas
- Flavored sparkling water (unsweetened): Many flavor varieties are available, including fruit, floral, and herbal flavors (e.g. LaCroix, Topo Chico, Bubly, or my personal favorite, Spindrift)
- Flavored still water (unsweetened): If bubbles aren’t your thing, you may enjoy a flavored water like Hint Water
- Coffee (decaf): Coffee naturally does not have any added sugar or carbs
- Herbal tea: Herbal tea comes in many flavor varieties and does not contain any sugar or carbs
- Electrolyte water beverages and electrolyte-infused sports drinks: If you exercise frequently or you are outside in a hot climate, beverages that replace electrolytes can help keep you hydrated (e.g, Propel, Gatorade Zero, or Powerade Zero)
- Fiber-infused beverages: Fiber water, such as Vibi+, contains 8 grams of fiber per bottle and has a light, refreshing flavor
- Clear protein drinks: Clear protein drinks such as Seeq contain around 20 grams of protein while helping you reach your water goals
Caffeinated Sugar Free Drinks
Need a little pick-me up? Give these caffeinated drink options a try.
- Tea and coffee: This post has some great ideas for low-carb options to order at Starbucks
- Antioxidant Infusion Drinks: Sweetened with natural sweeteners such as Stevia (e.g Bai – I drink the Coconut varieties on repeat!)
- Sparkling water with added caffeine (unsweetened): Refreshing and bubbly with a light energy kick (e.g. Bubly Bounce)
- Sugar-free energy drinks: Zero calories and come in various flavor choices (e.g Zevia Energy Drink, Celcius, ZOA Energy Drink)
Are Sugar-Free Energy Drinks Safe to Drink?
While it is important to stick to recommended caffeine intake guidelines and prioritize water for hydration, there may be some benefits of including sugar-free energy drinks in specific situations:
- Blood sugar control: Compared to regular energy drinks with sugar, sugar-free options won’t cause a spike in blood sugar levels when consumed.
- Hydration: Certain sugar-free energy drinks contain electrolytes, which can help you stay hydrated, especially during intense exercise or in hot weather.
- Improved exercise performance: For people with diabetes who engage in regular exercise, the moderate caffeine content in sugar-free energy drinks might offer some benefits, like delaying fatigue and enhancing focus, leading to better workouts.
- Flavor variety: Sugar-free energy drinks come in a wide range of flavors, providing a refreshing alternative to plain water, especially for those who find it challenging to stay hydrated throughout the day.
- Lower-calorie option: For people with diabetes looking for weight management options, sugar-free energy drinks can be a lower-calorie alternative to sugary beverages.
However, it’s crucial to also keep in mind the following:
- Caffeine sensitivity: Limiting caffeine intake is important to avoid anxiety or sleep disturbances.
- Artificial sweeteners: The long-term effects of artificial sweeteners on overall health are still being studied and should be consumed in moderation.
- Hidden sugars: Some sugar-free energy drinks might still contain small amounts of added sugars, so carefully check labels.
- Nutritional void: These drinks should not be used as a source of essential nutrients. For adequate hydration and nutrition, aim for a balanced diet, water, and other healthier beverage options.
Overall, moderation is key. If you are unsure whether sugar-free energy drinks are safe for you, always consult with your healthcare provider and consider healthier alternatives for sustained energy throughout the day.
Diabetes and Diet Soda
While diet soda has long been seen as a diabetes-friendly sugar free drink alternative, the jury is still out on whether it is truly a healthy option. Studies suggest there may be a link between diet soda consumption and increased risk of type 2 diabetes. In addition, some artificial sweeteners may trigger insulin spikes and disrupt gut bacteria, while others raise concerns about overall long-term metabolic effects.
Moderation of diet soda is key, and some other beverages mentioned above are likely better choices for supporting diabetes management and overall health.
That being said, I do enjoy a diet soda from time to time!
Conclusion
While many sugar free drinks are available, staying hydrated and drinking plenty of water daily is crucial for optimal health, hydration, and blood sugar control.
No matter your preference – caffeinated or decaf, hot or cold, still or sparkling – there’s an option for you.
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