Summer can be a challenging time for people with diabetes. Heat, humidity, and changes in routine can affect blood sugar levels and increase the risk of complications.

However, with a little planning and preparation, you can enjoy a safe and healthy summer. Here are ten tips to help you stay on track:.

1. Stay hydrated

Dehydration can cause blood sugars to rise and increase the risk of heat exhaustion or heat stroke. To avoid dehydration, drink plenty of water throughout the day, especially during hot weather or if you are physically active.

Aim for 8-10 glasses of water per day and avoid sugary drinks, which can cause blood sugar spikes.

2. Check blood sugar levels frequently

Changes in routine, stress, and physical activity can all affect blood sugar levels, so it’s important to check your levels frequently, especially during the summer.

Keep a blood glucose meter with you at all times, and test your blood sugars regularly, especially before and after meals, exercise, and any other physical activity.

3. Protect your skin from the sun

Exposure to the sun can cause skin damage and increase the risk of skin cancer, especially in people with diabetes.

To protect your skin, wear protective clothing, such as hats and long-sleeved shirts, when outdoors, and use a broad-spectrum sunscreen with an SPF of 30 or higher. Apply sunscreen 15-30 minutes before going outside and reapply every two hours, or after swimming or sweating.

4. Plan meals and snacks in advance

Summer often means more social events, picnics, and barbecues, which can be challenging for people with diabetes. To stay on track, plan your meals and snacks in advance, and bring your own food or ask the host if you can bring a dish to share.

Stick to foods that are low in sugar and carbohydrates, and avoid or limit high-fat and fried foods, which can raise blood sugars and increase the risk of heart disease.

5. Carry medication and supplies with you

When you’re out and about, it’s important to carry your diabetes medication, such as insulin or oral medication, and any supplies you need, such as a glucose meter, test strips, lancets, and insulin syringes or pens.

Make sure to keep your medication and supplies in a cool, dry place, away from direct sunlight and heat.

6. Exercise safely

Regular exercise can help lower blood sugar levels and improve overall health, but it’s important to exercise safely, especially during the summer. Avoid exercise during the hottest parts of the day, and stick to early morning or evening workouts.

Wear loose, light-colored clothing, and stay hydrated by drinking plenty of water. Check your blood sugar before, during, and after exercise, and adjust your medication or food intake as needed.

7. Watch for signs of low blood sugar

Hot weather, changes in routine, and physical activity can all increase the risk of low blood sugar, which can be dangerous.

Watch for signs of low blood sugar, such as shakiness, confusion, sweating, or dizziness, and respond promptly by eating or drinking a fast-acting carbohydrate source, such as fruit juice, glucose tablets, or a regular soft drink. Always carry a snack with you, such as a piece of fruit or a granola bar, in case of emergency.

8. Take care of your feet

Diabetes can cause nerve damage and poor circulation in the feet, which can increase the risk of foot problems, such as infections and ulcers.

To care for your feet, wear comfortable shoes that fit well, and avoid going barefoot, especially on hot pavement or sand. Check your feet regularly for cuts, blisters, or sores, and see a podiatrist if you notice any problems.

9. Manage stress

Stress can affect blood sugar levels and increase the risk of complications, so it’s important to manage stress effectively, especially during the summer.

Practice relaxation techniques, such as deep breathing, yoga, or meditation, and make time for yourself to engage in activities you enjoy, such as reading, gardening, or spending time with friends and family.

10. Stay connected with your healthcare team

Your healthcare team can help you stay on track and manage your diabetes effectively, so stay connected with your doctor, diabetes educator, and other specialists.

Make sure to schedule regular check-ups and appointments, and discuss any concerns or questions you have about managing your diabetes during the summer.