Sun, Sweat, and Self-care: Managing Diabetes While Staying Active This Summer

Summer is in full swing, and with it comes the urge to get outside, soak up the sunshine, and hit the beach and pool. However, for those of us managing type 2 diabetes, the season can bring a few extra considerations.

Hot weather can throw your blood sugar levels for a loop, and staying active can feel daunting when the sun is beating down on you. The heat is what brought me onto my journey as a diabetic in 2017. And in Texas, we have already started hitting hot mornings with 80-degree temperatures.

But, that doesn't mean summer adventures or outdoor activities are off-limits! With some planning and adjustments, you can absolutely enjoy the warm weather while keeping your diabetes in check. Here's what I've learned about managing diabetes and staying active during the long, hot days of summer. I don't know about the readers, but I plan on being outside this summer, LOL!

Pay attention to hydration

This one's a no-brainer but becomes even more crucial in the heat. As we all know, sweating is your body's way of cooling down, but it can also lead to dehydration, which can mess with your blood sugar levels.

I carry a reusable water bottle everywhere I go and refill it constantly. Consider investing in a backpack with a hydration system for longer outings. I have one that I use for when I'm on the sidelines taking sports photos. Electrolyte-replenishing drinks can be helpful, too, but be mindful of sugar content—choose low-sugar options or dilute them with water.

Plan your activities strategically

The midday sun is the hottest, so scheduling your workouts or outdoor activity for the cooler mornings or evenings is best. If you can't avoid the heat, opt for shorter bursts of activity in shaded areas.

Think about swimming, walking in air-conditioned malls, or indoor activities. If I can avoid accepting sports assignments in the midday, I will.

Shell Energy Stadium and Constellation Field are intense during the summer due to their open-air stadiums. I typically plan to cover the games based on kick-off and first-pitch times. This helps me determine if I need to opt for a press box seat when the heat is outrageous.

Listen to your body

Don't push yourself too hard, especially during the hottest part of the day. Pay attention to how you feel: unusual fatigue, dizziness, or headaches could be signs of dehydration or low blood sugar. 

Take breaks often, and don't be afraid to cut your activity short if needed. When I cover the Houston Dynamo FC Soccer team, I take breaks every 10 minutes during the summer matches due to the stadium having an open roof.

Monitor your blood sugar more frequently

Fluctuating temperatures and increased activity can lead to more unpredictable blood sugar levels. I test my blood sugar more often than usual, especially before, during, and after game coverage. This way, I can catch any highs or lows early and take corrective action if needed. You will be surprised at how quickly your glucose levels can get out of whack in the heat. Most importantly, checking your blood sugar level becomes even more important if you throw in the high possibility of dehydration.

Protect your diabetes gear

Heat and sunlight can damage your insulin pump, continuous glucose monitor (CGM), or blood sugar test strips. I learned this the hard way a few years back. This can be a challenge when the summer is in full swing. It feels like everywhere you go, there is heat. Even in the shaded areas the heat is beating up on you.

Keeping your diabetes gear in a cool place and out of direct sunlight can be a challenge. Ultimately, I snagged an everyday carry (EDC) case and a cooler bag specifically designed for diabetes supplies. I pack a few cooling packs to keep everything on "Elsa" throughout the day, and I'm ready to hit the field. There are a lot of online retailers these days that sell fashion-forward bags and coolers, so there is no excuse!

Wear sunscreen and skincare

We all want to hit that beach life or poolside relaxation during the summer. Remember the sunscreen! Sun exposure can irritate the skin. I suffer from dry skin like many people with diabetes and the brutal heat from the sun can be uncomfortably irritating. Ensure you get a good sunscreen and continuously apply while out in the heat. More so, keep regular application often if you're sweating or swimming.

Pack smart snacks

Always carry a variety of diabetes-friendly snacks with you, especially on days when you might have long outings. Choose options that won't melt in the heat, like nuts, granola bars, or dried fruit. Protein packs, nut bars, and trail mix have this addictive hold on me! Having either one on standby can help prevent hypoglycemia (low blood sugar) if needed.

Safely embrace the outdoors

Summer is a great time to explore new places and activities. Being outside can be a fantastic way to stay active while enjoying the scenery. Remember to plan, pack, and listen to your body.

Don't let diabetes hold you back

Managing diabetes during the summer may require extra planning, but it shouldn't stop you from enjoying the season. Adjustments to your routine allow you to embrace the sunshine, sweat it out, and have an active, fun, and fulfilling summer.

Remember, you're not alone in this. There's a whole community of people managing diabetes and plenty of resources available to help you on your way right here on Type2Diabetes.com. So, grab your water bottle, sunscreen, and positive attitude, and get out this summer!