https://diatribe.org/diet-and-nutrition/diabetes-and-hydration-are-you-drinking-enough-water

1. Hydration Matters for Everyone—Especially People With Diabetes
   • While people with diabetes do not necessarily require more water than others, staying adequately hydrated is especially critical because dehydration can raise blood sugar levels, and high blood sugar can further cause fluid loss.
2. How Much Water to Drink
   • There is no universal amount of water suitable for everyone. Factors such as age, medical conditions, activity level, climate, and pregnancy or breastfeeding status all affect individual hydration needs.
   • As a general guideline, the U.S. National Academies of Sciences, Engineering, and Medicine suggest about 15.5 cups (3.7 liters) per day for men and 11.5 cups (2.7 liters) per day for women, including fluids from food and other beverages.
3. Hydration and Blood Sugar
   • Dehydration and High Blood Sugar: When you’re dehydrated, blood becomes more concentrated with glucose. In turn, high blood sugar leads to the body trying to flush out excess glucose through increased urination, causing further fluid loss.
   • Signs of Dehydration: Headache, dizziness, muscle cramps, dark urine, fatigue, salt cravings, and increased thirst (although thirst alone may not always be a reliable indicator for everyone, particularly older adults or those with certain medical conditions).
4. Tips for Staying Hydrated
   • Morning Routine: Drink a glass of water first thing in the morning before other beverages.
   • Keep Water Accessible: Having a water bottle in sight encourages more frequent drinking.
   • Use Reminders: Try hydration apps or set alarms to prompt regular water intake.
   • Pair Water With Habits: Drink a glass every time you brush your teeth, take medications, or sit down for a meal.
   • Use a Straw: Many people tend to drink larger volumes with a straw.
   • Consider Timing: If nocturnal bathroom trips disrupt sleep, cut off fluids a few hours before bedtime.
5. Alternatives to Plain Water
   • Infused or Sparkling Water: Add fruit slices or opt for sugar-free sparkling waters.
   • Herbal Teas: Provide variety and health benefits such as supporting immunity.
   • Milk and Dairy Alternatives: Offer nutrients like protein and vitamin D, but check for added sugars in non-dairy milks.
   • Prebiotic Sodas, Coffee, and Tea: Can contribute to fluid intake, but be mindful of caffeine and sugar content.
6. Bottom Line
   • Adequate hydration is crucial for everyone, but particularly for people with diabetes to help manage blood sugar levels.
   • Listen to your body’s signals, monitor urine color (if appropriate), and use consistent strategies to ensure you’re getting enough fluids throughout the day.