Enjoying the sunshine is something many people look forward to during summer. But if you have diabetes, managing your blood glucose (sugar) levels can become more challenging in hot weather.
How heat affects blood sugar levels
Sitting in the sun for long periods can affect your diabetes because you may not be very active, which can cause blood sugar levels to rise higher than usual. On the other hand, if you use insulin to manage your diabetes, heat can cause insulin to be absorbed more quickly at the injection site, increasing the risk of hypoglycemia.
If you manage your diabetes carefully, there is no reason why you cannot enjoy the sun like anyone else. Here are some key tips to help you stay safe in the sun this summer.
Monitor your blood sugar levels
If you regularly check your blood sugar, monitor it more frequently during hot weather and be prepared to adjust your diet or insulin dose if needed. If you plan to be active in the sun, such as going swimming, consider having some extra carbohydrates with your previous meal or as an additional snack.
Check your levels beforehand and have a sugary snack if your levels are low. Always keep something sugary with you, just in case.
Keep glucose meters and test strips away from direct sunlight
Extreme temperatures can affect glucose meters and test strips. If you use them, keep your meter and strips as close to room temperature as possible and away from direct sunlight. Avoid refrigerating them, as cold temperatures can also lead to inaccurate results.
Using diabetes technology in the sun
Always follow the manufacturer’s guidelines and the advice of your healthcare team.
General advice: If you wear a continuous glucose monitor (CGM) and need to change the sensor, avoid getting sunscreen on the insertion site. Clean the area thoroughly before inserting a new sensor so it adheres properly. The same applies to insulin pumps if you need to change the infusion site.
Insulin pumps: Keep in mind that you may need to change your pump reservoir more frequently due to insulin warming up. Cover your pump with a towel while sunbathing to prevent the insulin from overheating. If your blood sugar levels seem higher than usual for no obvious reason, heat may have affected the insulin in the reservoir, so consider replacing it.
Store insulin correctly
If you use insulin, pay close attention to how you store it to ensure it remains effective.
In hot weather, insulin is best stored in a refrigerator to prevent it from exceeding room temperature. When going out, carry your insulin in a cooling pouch, insulated bag, or medical cooler.
Stay hydrated
Whether you are active or simply relaxing, everyone knows hot weather causes sweating. Sweating is your body’s natural way of cooling down, but you need to replace the fluids you lose.
Most people should aim to drink enough throughout the day so their urine remains pale yellow in color.
Drinking water or sugar-free beverages can help you stay hydrated. It is best to avoid alcohol, caffeinated drinks, and very hot beverages. Carry drinks with you and sip regularly. Dehydration increases the risk of Hyperosmolar Hyperglycemic State (HHS) or Diabetic Ketoacidosis (DKA).
Other useful tips
When spending time in the sun, remember to:
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Wear long sleeves, loose-fitting trousers, a wide-brimmed hat, and sunglasses with wraparound lenses or wide arms.
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Apply sunscreen to exposed skin twice: 30 minutes before going outside and again just before sun exposure. Reapply every two hours while outdoors.
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Wear well-fitting sandals or shoes instead of going barefoot. If you have neuropathy, you may not notice your feet burning. Avoid flip-flops, as they may cause blisters between the toes.
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Carry extra treatment for hypoglycemia and ensure friends and family know what to do if you experience severe hypoglycemia and lose consciousness.
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During extremely hot weather, stay out of the heat whenever possible. If you need to go outside, stay in the shade, especially between 11:00 AM and 3:00 PM, when the sun is strongest.