Water is the most underrated diabetes medication.
When blood sugar is high, your kidneys try to flush the excess out through urine. That pulls water with it. You get dehydrated. Dehydration concentrates whatever sugar remains. Sugar rises further. The cycle compounds within hours.
How much water
Roughly 30-35 ml per kg of body weight, more if active or in hot weather. For a 70kg person, that is about 2.1-2.5 litres a day.
Spread across the day, not all at once. Morning glass on waking. Glass before each meal. Sips through the day. One glass before bed if it does not interrupt sleep.
What counts (and what doesn't)
- Counts: plain water, jeera water, infused water, herbal teas, buttermilk, soup, watery vegetables
- Half counts: tea, coffee (mild diuretic but net positive in moderation)
- Doesn't count: sweet drinks, juices, sugary lassi, sodas — they raise sugar more than they hydrate
Warning signs of dehydration
Dark urine, dry mouth, dizziness on standing, headache, fatigue, constipation. In diabetics with very high sugar, severe dehydration can lead to a dangerous state called hyperosmolar hyperglycemic state (HHS) — medical emergency.
If you are unusually thirsty for days plus urinating more than usual, test your blood sugar.