Abeer Athar
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A study has claimed a popular recommendation that advises drinking between eight to 10 glasses of water per day. This simple act is known to have miraculous benefits as it has been connected with overall improvement of body functioning, such as better management of blood sugar, especially for those living with diabetes.
These ancient recommendations have become even more popular after receiving attention from Dr. Ifabunmi Oduyemi Osonuga at Olabisi Onabanjo University, Nigeria. His work noted the benefits of this banal act and looked at how an increase in water intake might influence glucose parameters and other metabolic factors.
Insulin is a hormone produced by the pancreas that plays a crucial role in regulating blood sugar (glucose) levels in the body. It helps glucose move from the bloodstream into cells, where it can be used for energy or stored for later.
Insulin resistance is a condition in which the body does not respond well to insulin, a hormone that is responsible for helping cells absorb sugar from the bloodstream.
A stagnant response to insulin results in elevated blood glucose levels and other serious conditions that are linked to type 2 diabetes.
Studies have suggested that good hydration may be beneficial for insulin action as it lowers the concentration of certain hormones that affect sugar metabolism.
Also, in dehydration, the body has less fluid, and in such a condition, it can produce vasopressin, which, according to research, can adversely affect glucose regulation in the body.
It must be noted that this often-ignored condition can have large repercussions. Scholars have noted that dehydration is known to raise the risk of higher blood sugar.
Highlighting a study, it has been found that glucose concentrations drop notably in people who are not diabetic post a set period of increased water intake.
Regulated water intake not only helps check insulin intolerance but is linked to improved kidney functions that help the body eliminate excess sugar more effectively. This process may help those who are dealing with insulin resistance and people looking to optimise glucose levels.
Besides this, some professionals often advise drinking water before meals as that can aid in reducing unnecessary calories. People who suffer from insulin resistance can further benefit from planning their water intake throughout the day to maintain consistent hydration levels.
As per the U.S. Institute of Medicine, adult men should drink at least 3.7 litres of fluid daily from all sources, while adult women should aim for about 2.7 litres. At least half of the total amount of recommended water intake should come from pure water, which means that this water should be from beverages without added sugars or artificial sweeteners.
Skipping water can have immense consequences as it may trigger a hormonal response that works to fight against blood sugar balance. Also, when the body is dehydrated, it produces more vasopressin, which is a hormone that aids the kidneys in retaining water but also affects the processing of sugar in the liver and pancreas.
The increased level of vasopressin is further connected to high blood sugar and stagnant insulin response, and this makes dehydration a serious concern as it contributes to glucose spikes, more specifically in people who are already battling with type 2 diabetes or are pre-diabetic.
Researchers have noticed that drinking enough water can also help curb hunger as it simplifies the confusion between thirst and hunger signals. Drinking enough water after regular intervals or meals can help you feel less hungry and get over any situation where your thirst seems like hunger.
This simple practice can be more helpful for people with insulin resistance, as in its type 2 conditions, where weight regulation is known to be extremely beneficial, because it's a key for insulin management. Developing a habit of consistent water intake can help fight insulin intolerance when accompanied by a balanced diet and regular activity.
The kidney is the organ that purifies the body, as any toxic material gets filtered through the kidneys, specifically through urine. However, dehydration can disrupt the functioning of the kidneys as when a person is dehydrated, the kidneys filter less efficiently, and when a person is well hydrated, the kidney filters the waste well and that helps to excrete extra sugar through urine.
When there's not enough water in the body, the filtration system gets sluggish, which can lead to a spike in concentrations of glucose in the blood. This places extra strain on the body and increases the potential risk of complications in individuals with diabetes.
The health experts have highlighted the need for parallel changes, too, as hydration alone cannot reverse insulin resistance. Hydration is not the entire solution but just one piece of a bigger solution; the other parts include regular exercise, balanced nutrition, and constant medical tests as per your doctor.
Dehydration is a more serious condition that may appear to be normal, and can result in severe health problems. It is advised to stay hydrated, as maintaining the required hydration is important and necessary for maintaining and managing insulin resistance and overall metabolic health. Dehydration can exacerbate insulin resistance by affecting blood sugar levels, several kidney functions, and evem contribute to hormonal imbalance. It is through prioritising hydration that individuals can regulate glucose metabolism, reduce the risk of conditions such as hyperglycemia, and contribute to better health outcomes, particularly for those with diabetes or are pre-diabetic.