The summer heat can wreak havoc on your blood sugar. Many people don’t consider how temperature changes their blood sugar. But if you have blood sugar concerns, you have to be aware that the seasons can impact your health.
The summer is often seen as a healthier time of year. But all the healthy changes we make are still changes in our routine that can disrupt our normal blood sugar patterns.
Longer days with more time outdoors can lead to later mealtimes and more sweet treats like ice pops and lemonade. It’s essential to pay attention to your numbers. When you are being social and the seasons are changing, meal times may shift, but you can have small snacks or make food choices to help you. We also tend to eat lighter meals in the summer. That can be beneficial for health, but can cut down on the amount of protein, healthy fats and other essential nutrients you need. Making sure your lighter summer diet is still balanced can help keep your blood sugar stable.
People often experience sleep disruptions during the summer. Depending on where you live in the U.S., it can be late in the evening when it finally gets dark. And your room can be much too warm. That can lead to worse sleep quality and, in turn, lower insulin sensitivity and higher cortisol levels. Keeping your room cool and dark can help you keep your sleep on schedule.
A problem most people do know about is hydration. Summer heat causes more sweating. That puts stress on the kidneys. Eating hydrating foods and drinking plenty of water will help you stay hydrated. Dehydration also concentrates blood sugar. There isn’t enough water in the body to thin it out.
“If you become dehydrated, your blood glucose levels will rise,” said Dr. Marwan Hamaty. “This can lead to frequent urination, which then leads to further dehydration and even higher blood sugar levels — a kind of vicious cycle.”
Some people will recommend electrolytes. We recommend caution when it comes to electrolytes. They are perfect for people who sweat excessively, are ill and have been vomiting, or people who are working out aggressively. But for most people, the amount of salt is unnecessary and potentially harmful. Before you add electrolytes to your day, ask your doctor if they are right for you.
And, don’t forget your sunscreen. A sunburn leads to inflammation. Inflammation raises cortisol levels. That, in turn, raises blood sugar. Pain related to a sunburn can also raise blood sugar. So, to prevent all that, wear sunscreen.
Summer can be a difficult time to manage your blood sugar. But it’s still a wonderful time to get outdoors and have fun. Enjoy the gorgeous weather with friends and family. Just take care of yourself while you’re out there!
