How Much Water Should You Drink Every Day If You Have Diabetes?

Plain water is a great drink for everyone. It has no carbohydrates or calories, and it’s hydrating. It also helps regulate glucose levels in people living with diabetes. But just how much water someone should drink will vary from day to day and person to person.

That’s because how active you are, your health conditions, and other factors will determine the right amount. And if you’re living with Type 1 or Type 2 diabetes, drinking water won’t just keep you hydrated — it can potentially help balance your blood glucose levels too. Let’s take a closer look. 

How much water should a person with diabetes drink daily?

That depends. There isn’t one answer when it comes to how much water you should drink if you live with diabetes. 

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This is because the amount of water your body uses can vary widely depending on your environment and personal habits. And when you add glucose fluctuations from diabetes into the mix, hydration can be even more unpredictable. 

So, how do you know how much water to drink? Our advice: Keep it simple. 

At baseline, drink water regularly throughout the day. You should also have more water if you’re active, in warm weather, or have high glucose. 

And remember: If you’re feeling excessively thirsty, you’re already behind on fluids. It could also be a sign that you’re mildly dehydrated and need to drink more water (more on this below). 

Why is drinking water so important for someone with diabetes?

Drinking water helps to keep you hydrated. This is important for people living with diabetes because dehydration can cause high glucose (hyperglycemia). Drinking water can also help your body flush extra glucose out of your system.

When you’re dehydrated, your blood volume decreases. And as your blood volume decreases, the glucose in your blood becomes more concentrated. In other words, the amount of glucose in your vessels is the same — but the fluid level isn’t. When this happens, you’ll see a spike in your glucose.

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And when your blood glucose levels are elevated, your kidneys try to clear the extra sugar. This extra work can be hard on your kidneys. Over time, increased urination can make you even more dehydrated. 

What are the best drink options for someone with diabetes?

Drinking plain water is a great way to hydrate your body. But don’t worry — if you’re not a fan of plain water, there are many other choices. 

The best options for people living with diabetes are no-sugar, low-sugar, and sugar-free drinks. These hydrating choices won’t cause glucose spikes like other carb-heavy beverages.

Steer clear of full-sugar sodas and energy drinks, juices, and other calorie and carbohydrate-dense drinks. Try these instead:

• Seltzer water

• Water with fruit or veggie slices

• Unsweetened tea or coffee (add stevia or monk fruit)

• Unsweetened kombucha

• Milk and low-sugar milk alternatives (almond or soy milk)

Moreover, hydration isn’t just about what you drink — what you eat matters, too. About 20% of your daily water intake comes from healthy foods such as fruits and vegetables. Try adding watermelon, cucumbers, and celery to your diet. These choices are low in carbs and high in water content.

How can you tell if you need to drink more water?

In general, if you’re not thirsty, you’re likely well-hydrated. But sometimes it’s not so obvious. Certain people may not notice their body’s cues until they’re behind on fluids. 

It can be helpful to keep track of how often you pee — and the color of your urine. If it’s a smaller amount than usual, or it’s yellow or orange in color, drink up. But keep in mind: Certain health conditions, vitamins, and medications can affect the color of your urine too. 

Here are some telltale signs you should be drinking more water: 

• You’re passing small amounts of dark urine

• Increased thirst and dry mouth (especially in warm weather and surrounding exercise)

• Glucose levels above target range

• Headache

• Tiredness

• Light-headedness or dizziness

Using fitness apps can also be helpful for staying hydrated, especially if you typically go long stretches without drinking. They can remind you to drink water throughout the day, whether or not you’re exercising. 

Can you drink too much water?

Yes. Overhydration is a real thing — and it can be harmful. 

Your body is about 60% water, and it has an intricate balance of electrolytes. In short, drinking too much water can cause hyponatremia (or dangerously low sodium levels). 

If it’s severe enough, symptoms of “water intoxication” can appear. These include headache, fatigue, nausea and vomiting, and confusion. 

When people drink too much water, it leaves the bloodstream and enters the body’s cells, causing swelling. While most of the body has room to expand, the brain doesn’t. That’s why overhydrating can be a life-threatening situation. 

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Written by:

Jewels Doskicz, RN, BA

Jewels Doskicz, RN, BA, is an Arizona-based registered nurse with 22 years of hospital-wide clinical nursing experience and 11 years of medical writing and editing experience. She was a former healthcare content creator for a digital health tool at HealthLoop and director of clinical content operations at GetWellNetwork.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

Reviewed by:

Sarah Gupta, MD

Sarah Gupta, MD, is a licensed physician with a special interest in mental health, sex and gender, eating disorders, and the human microbiome. She is currently board certified by the American Board of Psychiatry and Neurology.

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