T1D Dietitian’s Blood Sugar Tips for Hiking
Living with diabetes doesn’t mean giving up the activities you love, including hiking.
Whether dealing with Type 1 diabetes (T1D) or Type 2 diabetes (T2D), maintaining stable blood sugar levels during physical exertion is essential. A diabetes dietitian, or specifically a T1D or T2D dietitian, can help guide individuals on how to manage their diet and insulin needs to stay healthy and energized during long hikes or other physical activities.
For anyone planning to take on a long hike, blood sugar levels need to be carefully monitored. A skilled Type 1 diabetes dietitian or Type 2 diabetes dietitian can provide the right strategies for balancing insulin, hydration, and snacks to keep blood sugars stable.
Hydration and Electrolytes: Key to Stability
When engaging in physical activities, hydration is crucial. For individuals with diabetes, proper hydration goes beyond just drinking water. A diabetes educator, whether focused on Type 1 or Type 2 diabetes, would recommend adding electrolytes to the water to help replenish lost minerals from sweating. These electrolytes (such as potassium, sodium, and calcium) help prevent dehydration, which can otherwise cause blood sugar levels to rise.
Without sufficient electrolytes, even the best hydration plan can fall short, and this can result in an uncomfortable cycle of elevated blood sugars. A Type 1 diabetes dietitian may suggest carrying a water bottle filled with both water and electrolytes to ensure both hydration and balance throughout the hike.
Planning for Low and High Blood Sugar
A common mistake is assuming that blood sugar will remain steady during exercise. For both Type 1 and Type 2 diabetes, blood sugar can fluctuate due to physical strain, dehydration, or even stress. A T1D or T2D dietitian often recommends preparing for these fluctuations by bringing along backup insulin and extra snacks to help regulate blood sugar levels on the go.
In this case, a backup insulin pen, meter, and extra snacks—like bananas or protein bars—can be life savers. For a long hike, it’s also important to maintain a steady intake of food to fuel the body and keep glucose levels stable. Protein bars or turkey sticks provide steady, slow-burning energy, while fruits like bananas give quick carbs and potassium to replenish energy stores.
A diabetes educator would also suggest eating a substantial meal beforehand to ensure the body has enough glycogen reserves for the activity. Preparing in advance helps prevent low blood sugar during the hike and keeps the energy levels high enough to complete the journey.
Staying Safe: Always Be Prepared
For anyone with diabetes, it’s essential to be prepared for unexpected situations. Carrying backup insulin and a glucagon kit is critical in case of emergency. Whether hiking, traveling, or engaging in other physical activities, a Type 1 diabetes dietitian or Type 2 diabetes dietitian can emphasize the importance of having a plan for both low and high blood sugar emergencies.
While hiking in nature, it's also wise to have someone with you who can help manage any potential diabetes-related issues. A Type 1 diabetes dietitian might recommend hiking with a companion who understands diabetes care, just in case of an unexpected drop in blood sugar.
Final Thoughts
Managing blood sugar levels during physical activities like hiking is entirely possible with the right preparation. With the help of a diabetes dietitian or educator, individuals with Type 1 or Type 2 diabetes can enjoy outdoor activities without worry. By staying hydrated with electrolytes, eating properly before and during the hike, and carrying the right supplies, blood sugar levels can stay steady and manageable. If hiking or other activities are a struggle, a diabetes dietitian can provide personalized advice and support to ensure that individuals with diabetes can live their best life, enjoying both the journey and the destination.
