Summer has well and truly arrived! With kids out of school, it’s the season for vacations, hikes, picnics, family reunions and being out and about. Despite all the excitement, the scorching sun can take quite a toll on you, especially if you’re living with a chronic health condition like diabetes. Warm temperatures are likely to result in loss of fluids and salts from your body, leading to dehydration and heat exhaustion. Heat exhaustion often makes it more challenging to maintain blood sugar levels, which makes people with diabetes more sensitive to high temperatures and humidity. Even while it doesn’t seem too hot outside, the combination of heat and humidity can often be the problem. High humidity makes it harder for your body to cool down because sweat doesn't evaporate as effectively from the skin. When the air is already thick with water vapor, there's nowhere for the moisture on your skin to go, so it collects instead of evaporating. In the light of these challenges, your health could do with some extra care and attention during this season.

Here’s some warm weather wisdom and practical health tips for people managing diabetes.

1. Make sure you have your emergency kit in hand

Whether you have been living with diabetes for years or have recently been diagnosed, it is crucial to always be prepared for unexpected situations. While battling the heat, it is recommended to carry a diabetes emergency kit with you at all times.

A diabetes emergency kit is a collection of essential items that can help you manage unexpected situations related to your condition. By having these items readily available, you can effectively respond to emergencies and prevent potentially dangerous situations.

When putting together your kit, one of the key elements to include is making sure you have all your prescribed medication needs well covered. This refers to the full list of medications that makes up your usual treatment regimen as determined by your healthcare team - things like insulin, oral medications, or any other pharmaceutical agents integral to managing your blood glucose.

2. Managing your activity and glucose levels

A rise in temperature can impact the way your body uses insulin, and so you may need to adapt your diabetes management during the summer months. An essential step in diabetes care is an active lifestyle; however, it’s also necessary to protect yourself from sunburn and dehydration. Avoid venturing out when it’s too hot and opt for indoor exercises or yoga instead. If you do go out in the sun, remember to take precautions— carry small bottles of water or electrolyte-replenishing sports drinks, wear light, comfortable clothes and monitor your glucose levels. Advanced sensor-based continuous monitoring devices make it easy for you to stay on top of your glucose trends round the clock, whether you’re working out or asleep. They keep a close eye on your glucose levels and provide accurate, real-time alerts if your fluctuations need attention, so you can go about your day without having to worry about a sudden blood sugar crash or spike.

3. Curb cravings and eat right

It is quite common knowledge that the summer months call for lighter and cooler foods. Consuming foods that provide you with all the nutrition you need is an important part of curbing cravings. A balanced and nutrient-dense diet can regulate blood sugar levels and promote satiety, reducing the likelihood of overeating or craving unhealthy foods. These diabetes health tips help you balance your diet:

Power of Fiber: Including plenty of high-fiber vegetables and leafy greens such as celery and brussel sprouts in your diet can help regulate glucose levels. Choose healthy carbs, whole grains and foods with low GI + high protein such as legumes, chickpeas, eggs or fish that lead to slow release of glucose into the blood and prevent blood sugar spikes.

Hydration is the golden rule: Adequate hydration helps keep the blood sugar within a normal range whilst flushing out toxins from the bloodstream. People with diabetes lose water from their bodies more quickly. Not drinking enough fluids can raise blood sugar, and high blood sugar makes you urinate more, causing dehydration. Although the amount of water one should drink depends on a number of factors like weight, age, physical activity and so on, on an average, a person should consume at least 2 liters of water per day.

Fresh fruits: Fruits help to quench thirst and are an excellent source of vitamins and antioxidants. Include citrusy fruits like oranges, lemons and aamla that are rich in vitamin C, in your daily meal plan, to help strengthen your immune system.

Savoring the joy of your summer, even when dealing with diabetes, is possible with only a few informed choices. By being mindful of these tips, you can manage your diabetes better and make hay while the sun shines.