Summer 2026 has given us record setting heat levels!  As the temperature and humidity have risen, hydration becomes even more important to control blood sugar, support healthy kidney function, improve digestion, and improve cognitive function.  

Water should always be the first option for hydration, but putting a little pizzazz into the water adds sparkle and coolness to our summer hydration habits.  Be sure to stay active, even if it means walking in a controlled environment like the mall. Here are a few cool hydration drink ideas that are diabetically approved.

Sparkling Berry Spritzer

Combine a little unsweetened berry juice with sparkling water. For added flavor add a few fresh berries. Count out your carbs yourself but aim for a handful of blueberries or raspberries that are around 8-10g of carbs – easily manageable. Berries’ high fiber content can also assist in stabilizing blood sugar levels, making them the ideal beverage for diabetics.

Basil-Blueberry Lemonade

Combine fresh blueberries, basil leaves, lemon juice, and sparkling water to create the perfect beverage. Blueberries are a wonderful source of nutritional fiber and have a low glycemic index (GI), which helps slow down the absorption of carbs and causes a more gradual rise in blood sugar levels after eating. 

Basil adds a touch of herbs, making it the ideal combination. Also, it has a lot of manganese, vitamin K, and C, all of which are great to have.

Mint-Raspberry Sparkler

Crush some fresh raspberries and mint leaves and add sparkling water and lime juice. Since raspberries have a low sugar content and mint has a cooling effect, it’s ideal for summer.

Coconut Water Smoothie

Blend unsweetened coconut water with a few pieces of pineapple or other fruit of your choosing. Coconut water hydrates and supplies necessary electrolytes.

Every person, but especially those with diabetes, needs to stay hydrated. To control blood sugar, promote general health, and avoid issues, it’s crucial to maintain optimum hydration levels. People with diabetes can support healthy kidney function, improve digestion, and improve cognitive function by putting water first.  

Water should always be the first option for hydration, but unsweetened herbal teas, infused water, and low-sugar electrolyte drinks are great and fun alternatives.

A few hydration tips:

• Keep water handy and available throughout the day.  Carry a reusable water bottle and drink throughout the day, especially when you venture out.
• Eating water-rich foods like watermelon, strawberries, and celery help keep our bodies hydrated.
• Limit beverages with sugar as they raise blood sugar and increase dehydration.  Caffeine also causes dehydration.

Summer can be an enjoyable season if we understand how to maintain our hydration levels. Get outside and take a walk while the weather is warm and keep hydrated!