Newbies’ Nook

Hydration & Drinks — What to Sip (and Skip) for Better Blood Sugar

Hey friend, by now, you’ve got a handle on food swaps, reading labels, and making your meals work for you. But what you drink matters just as much as what you eat.

Sugar sneaks into drinks all the time. Let’s break it down simply, so you know what to sip and what to skip.

Why Hydration Matters

Water isn’t just about quenching thirst. Staying hydrated can:

  • Help your kidneys flush excess glucose from the blood
  • Support digestion and metabolism
  • Reduce fatigue and headaches
  • Make you feel more energized

Even mild dehydration can make blood sugar harder to control — so sipping water throughout the day matters.

Drinks to Focus On

1. Water (Plain or Infused)

  • Always your #1 choice
  • Flavor it naturally: lemon, cucumber, mint, or berries
  • Carbonated water is fine — just make sure it’s unsweetened

2. Tea

  • Green, black, or herbal teas are great
  • Unsweetened is key — skip bottled sweet teas
  • Bonus: some teas may help with insulin sensitivity

3. Coffee

  • Black coffee is generally fine
  • Watch creamers and flavored syrups — they can add sugar fast
  • A small splash of milk or unsweetened plant milk is fine

4. Milk & Plant Milks

  • Plain dairy milk: has natural sugar (lactose) — moderate portions
  • Unsweetened plant milks (almond, soy, oat): check labels for added sugar
  • Flavored or sweetened milks are best limited

Drinks to Limit or Avoid

  1. Sugary sodas and energy drinks: Instant spike in blood sugar; empty calories, no nutrients.
  2. Fruit juices: Even 100% juice can be high in sugar. Whole fruit is better — it has fiber to slow absorption.
  3. Sweetened coffee or tea drinks: Bottled coffee drinks, lattes with syrup, etc. Hidden sugars add up quickly.
  4. Alcohol: Can cause both highs and dangerous lows, especially if combined with meds. Moderate consumption only.
A Quick Myth to Bust: “Diet drinks are fine for blood sugar.”
Artificially sweetened drinks don’t raise glucose directly, but they may still trigger cravings or overeating. Use them sparingly, and focus on water first.

Practical Tips

  • Carry a water bottle: Makes it easier to sip throughout the day.
  • Swap one sugary drink per day: Replace soda or sweet tea with water or unsweetened tea. Track how you feel.
  • Add flavor naturally: Herbs, citrus, and berries make plain water more enjoyable without added sugar.
  • Track caffeine intake: Moderate caffeine is usually fine, but too much can cause jitteriness or affect sleep.

Next Steps

This week, try one drink swap: replace a sugary or sweetened beverage with water, unsweetened tea, or black coffee. Notice changes in energy and thirst, and see how it affects your blood sugar if you track it.

Small adjustments here make a surprisingly big difference over time. Remember: everyone reacts differently. Use your observations along with your doctor’s advice — hydration is personal, just like food choices.