Diabetes and summer: Tips to Beat the Heat

Enjoying the sun is one of the things many people look forward to in the summer and on holiday. But if you have diabetes, it can be harder to manage your blood glucose (sugar) levels in the hot weather. In hot weather, a person with diabetes can be at higher risk for both low and high blood glucose levels. Like our moods, insulin can be a little temperamental in the heat! Here are some tips, to ensure you can safely enjoy the warm weather. 

Protect your medication and supplies.

It is very important, to protect your insulin, glucagon kit and other diabetes supplies from the sun and heat. Insulin pumps and continuous glucose monitors (CGM) should do ok in hot weather if they are not exposed to direct sunlight. Insulin vials/insulin pens that have been opened can be kept at room temperature between 60 - 86 degrees F for up to 28 - 30 days. However, when your insulin is exposed to heat for a long period of time or exposed to temperatures more than what is recommended the insulin will breakdown. During hot weather, the efficacy of the insulin could be reduced to far fewer days depending on the temperature. So if your blood sugars are higher than usual despite administering your individualized doses of insulin consider opening another insulin vial/insulin pen and continue to monitor your blood sugars more frequently. 

The Frio Cooling Case (https://www.frioinsulincoolingcase.com/) is a great way to store your insulin when having fun in the sun or traveling. These portable, re-usable storage pouches contain a cooling gel inside a stretchy fabric. The fabric expands when it is soaked in water; and will stay cool for hours without the need to re-soak. When the gel begins to dry out and return to its crystal form, another quick soak in water will re-activate the crystals. 

Drink plenty of water.

Staying hydrated especially in the summer is important for everyone, but it’s especially critical for people with diabetes. For someone with diabetes, not drinking enough water can raise blood glucose levels which causes increased urination, and this can further perpetuate dehydration. Dehydrated skin absorbs insulin more slowly. 

Avoid sunburn.

Wear sunscreen and a hat when you are outside. Wear light, loose-fitting clothing. Sunburn stresses your body and can raise blood sugar levels. Warm skin absorbs insulin faster and this increases the risk of hypoglycemia. The symptoms of heat exhaustion and hypoglycemia can feel very similar. It is important to check your blood glucose levels frequently even if you think you are simply feeling the effects of the heat. Try to schedule outdoor activities during the cooler hours of the day like early morning, or late evening.

Don’t go barefoot.

Protect your feet always. If you suffer from diabetic neuropathy (nerve damage) this reduces your ability to feel sharp objects or hot surfaces. 

Keep snacks and your low blood sugar treats with you at all times.

Helps with blood sugar stability when you are enjoying the outdoors, while swimming, on a hike, riding a bike, playing tennis, playing volleyball, playing basketball, or whatever outdoor activity brings you joy. Summer snacks that can take the heat: trail mix with your favorite nuts and seeds, apples and almond butter, granola bars, dried fruit, or crackers and peanut butter. Fast-acting sugar sources to treat hypoglycemia such as candy, Lifesavers, jelly beans, skittles, raisins, juice, or glucose tablets.  

If you are vigilant about your diabetes control then there is no reason you can't have fun in the sun like anybody else. 

Lory Gonzalez is a Registered Nurse and Certified Diabetes Education Specialist. She is a member of the American Association of Diabetes Educators with over 20 years experience. Her passion is teaching adults, children, and their families how to empower themselves by mastering their diabetes.