The Surprising Habit That Can Help Lower Blood Sugar

There are lots of solid tips for better blood sugar management, like eating at regular intervals, consuming reasonable portions and exercising regularly, among others. But there’s one blood sugar–regulating habit you may be forgetting about that also makes a difference: Drinking water. This often-overlooked strategy is so effective that it’s recommended by both the American Heart Association and the Centers for Disease Control and Prevention.

Drinking water benefits blood sugar management in several ways, including by avoiding the ill effects of dehydration, helping you steer clear of added sugars and more. Keep reading to learn why registered dietitians say it’s one small habit that might make a big difference in your blood sugar numbers.

How Drinking Water Regularly Can Improve Blood Sugar

Staying Hydrated Supports Satiety

“If you’re dehydrated, it’s possible that you think you’re hungry—not thirsty,” says Jeanette Giacinto, M.S., R.D. As a result, you may unnecessarily end up reaching for snacks, particularly those that contain refined carbohydrates and added sugar. That, in turn, can hurt blood sugar management, she explains. 

If you are experiencing signs of hunger, such as stomach pangs, irritability or difficulty concentrating, then you absolutely should consider eating something. But if you just had a snack or meal and know that you ate an amount that typically satisfies you, Giacinto recommends having one or two glasses of water. Then check back in with yourself in 5 or 10 minutes. From there, if you still have that hungry feeling, go ahead and have a healthy snack.

Dehydration May Affect Blood Sugar

When you are dehydrated, your blood becomes more concentrated. This can make blood sugar levels appear higher [on a reading], says Kristen Lorenz, RD, LDN. While the amount of sugar in your bloodstream hasn’t changed, the proportion of sugar to water has. So, if you were to measure your blood glucose level, it would be higher, and you might even see a spike. If you’re living with diabetes, the last thing you want are wonky blood sugar readings. Plus, with diabetes, you’re even more prone to the effects of dehydration. 

On the other hand, “drinking enough water helps dilute glucose in the bloodstream,” Lorenz says. “I wouldn’t recommend water as the way to manage a person’s blood sugar, but I’d recommend adequate hydration for everyone.”

Dehydration Can Contribute to Stress

Research suggests that people who regularly don’t drink enough fluids—and therefore aren’t properly hydrated—are more reactive to stress. How so? “Chronic dehydration can increase the level of the stress hormone cortisol, and a more elevated cortisol level throughout the day can affect your ability to regulate your blood sugars well,” says Giacinto. That’s why it’s so important to know the initial signs of dehydration before it hits hard. These include having a dry mouth, feeling unusually thirsty, sweating or peeing less than normal or having dark-colored urine.

Drinking Water Can Help Keep Up Energy Levels

Even slight dehydration has been shown to impact mood, energy and alertness. This, too, can affect your food choices. “If a person is dragging, they often think that they need food versus maybe having some water,” says Lorenz. The result? You may be more likely to reach for glucose-spiking sources of quick sugar, like candy, cookies or a sweetened coffee drink. That’s not just problematic for blood sugar management. It can also impact how you feel. “As fast as these foods bring us up, blood sugar and energy levels can crash, making us feel terrible,” says Lorenz. “There’s this pendulous swing of high-to-low energy all day.” 

Next time you’re feeling low-energy, hydrate first. If you’re hungry, ask yourself if you need a snack or a meal, Lorenz suggests. When you choose to eat, make sure to consume a fiber-containing carbohydrate with protein, such as nut butter on whole-grain toast, fruit with yogurt, or cucumber slices and hummus or tzatziki. 

Strategies to Make Drinking Water Part of Your Routine

When you’re busy or on the go, it’s easy to forget to hydrate. “You’d be surprised at how many patients I have that simply don’t drink enough water,” says Lorenz. “It’s a constant issue—even with me and my dietitian friends.” 

Here’s how our experts recommend getting the water your body needs:

• Start the day strong: Before coffee, chug some water. “I usually recommend 8 to 16 ounces of water first thing in the morning,” says Giacinto. 
• Carry a water bottle: Lorenz recommends having an “emotional support water bottle” with you at all times. Set a hydration goal to hit before you leave the house in the morning. As for how much to drink, a good target is 11.5 cups per day for women and 15.5 cups for men.
• Learn how you “take” your water: “Allow yourself to have a Goldilocks moment,” says Lorenz. Is ice water too cold, room temp too warm, but chilled without ice just right? Do you like to sip through a straw or out of a cup? Do you want it in a water bottle, and if so, do you prefer one that’s clear or opaque? Yes, these are a lot of questions just for water. But if you’re not a water lover, this can help you discover what tastes best to you and the mode of drinking that will motivate you to drink up throughout the day.
• Monitor seltzer water intake: Carbonated waters are delicious, and they can make drinking water enjoyable. However, Lorenz worries that seltzer’s belly-filling carbonation might limit the ability to consume enough water. You don’t have to give up seltzer. Just make sure it’s not your main source of H2O and stick with a moderate amount.
• Add some flavor: “For someone who struggles with drinking water, making it fun makes it more likely you’ll hit your goal,” says Giacinto. That could be creating custom infusions like mint, lime and cucumber, fresh berries and basil, or mixed melon. If you need inspo, TikTok is never short of inventive ideas.

Our Expert Take

Staying hydrated by drinking water is a healthy habit to support blood sugar management. Dietitians say dehydration can impact blood sugar in many ways, like causing you to reach for food when you’re actually thirsty, not hungry. It can also spur you to grab foods that are rich in refined carbs or added sugars for an energy pick-me-up. Additionally, dehydration can concentrate your blood and increase stress levels, both of which may make blood glucose readings higher. Expert-backed tips to stay hydrated include drinking water before having coffee in the morning, discovering how water tastes best to you, and creating flavored water infusions to make sipping throughout the day a bit more enticing and fun. So, what are you waiting for? Go ahead, grab a glass and drink up!