Drinking enough water at the right times may help keep blood sugar levels more stable and support the body’s overall health.
Water is involved in almost every process that keeps the body functioning, including those that regulate blood sugar. While glucose control is often associated primarily with diet, hydration also plays an important role.
Drinking enough water throughout the day may influence insulin sensitivity, support metabolism and help maintain more stable blood sugar levels. Staying properly hydrated can also contribute to more consistent energy levels.
When the body becomes dehydrated, it produces more vasopressin, a hormone that can interfere with the way the body manages glucose and reduce insulin sensitivity. Adequate hydration, on the other hand, supports circulation and the transportation of nutrients, helping the body maintain its metabolic balance.
Water as a solvent
Water acts as a solvent for many nutrients, including glucose, and plays an essential role in their absorption, transportation and use by the body. It also helps remove metabolic waste.
Some studies suggest that drinking water appropriately may help lower blood sugar and support better glucose control.
The relationship becomes particularly important when blood sugar is already high. Hyperglycemia can cause increased urination through a process known as osmotic diuresis, causing the body to lose more water. This can lead to dehydration, which in turn may make high blood sugar worse.
In such cases, drinking enough water can help counter the effects of dehydration.
Water and appetite
Many people believe that drinking water before meals can help reduce hunger. The evidence is less clear.
Sometimes thirst can be mistaken for hunger, however, so having a glass of water is a simple way to check whether you are actually hungry.
When and how much should you drink?
There is no need to avoid drinking water during meals. The important thing is to stay adequately hydrated throughout the day.
Italian dietary guidelines specifically list the idea that water should only be consumed outside mealtimes as a common misconception.
A simple rule is to respond to your thirst — and ideally anticipate it by drinking regularly. For most people, around 1.5 to 2 litres of water a day, or roughly six to eight glasses, is a reasonable general guide, including between meals.
Common mistakes
Not all drinks are equally useful when it comes to hydration.
Water should be the main source of fluid, whether it comes from the tap or a bottle. Both are considered safe when properly controlled.
Other drinks, including soft drinks, cola, fruit juices, coffee and tea, also provide water, but they can contain additional substances. Some add significant amounts of calories, particularly from sugar, while others contain pharmacologically active compounds such as caffeine.
For that reason, these drinks are best consumed in moderation.
The key message is simple: staying adequately hydrated is part of maintaining a healthy metabolism, and drinking enough water throughout the day can support more stable blood sugar levels.
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