With summers hitting hard, it is important to hydrate yourself, as most water in the body gets out with sweat. So, experts recommend drinking lots of water and fluids that are loaded with electrolytes to prevent dehydration. However, for those battling diabetes, the biggest challenge is to choose their liquids carefully.

According to experts, one of the best hydrating drinks—coconut water—packed with essential vitamins and minerals is great for balancing electrolytes, getting over acute gastroenteritis and loose stools, and even repairing kidney issues. However, for those with high blood sugar levels, it can be a tightrope.

Doctors say unlike many other natural drinks, the glycemic index of coconut water is extremely high. Apart from being high in nutrients, coconut water has a moderate amount of sugar, which can be detrimental to your health.

However, if you drink water from tender or green-coloured coconut, your blood sugar spike may not be as much. With a significant magnesium percentage, water from young coconut helps manage blood sugar levels with insulin metabolism. Magnesium regulates the body’s insulin sensitivity—improving the body’s ability to secrete insulin. Also, the high potassium percentage covers up for the low levels found in people with type-2 diabetes.

A single mature or brown coconut can have around 6-8 grams of sugar depending on its size and maturity. For those managing diabetes, this spike in natural sugar can throw off blood sugar control, particularly if it’s not paired with any fibre, fat, or protein to slow down absorption.

And so, according to experts, if you are battling unbalanced sugar levels, it is always best to consult a doctor or dietitian before making it a regular part of your summer hydration routine. When in doubt, plain water or unsweetened herbal drinks are way safer, blood sugar-friendly options to beat the heat.

For a diabetic, excessive consumption of anything can be dangerous - and so, it is wise to understand how much coconut water you should consume and when to avoid it if you have diabetes. Here are a few tips:

Tender coconut water and diabetes can be good in moderation for those with diabetes. Avoid drinking water from a mature or brown-coloured coconut layered with malai or coconut meat.

When dealing with diabetes, you should consume unsweetened coconut water early in the morning on an empty stomach. Doctors say it boosts your immune system with the lauric acid present in the beverage. Lauric acid has antifungal, antibacterial, and antiviral properties that strengthen your immunity while energising you for the entire day.

Even though it is packed with potassium, which can help diabetics produce more insulin - too much of the mineral can lead to kidney damage. Although our body can extract excess levels of potassium through urine, this doesn’t happen if your kidneys are not functioning properly. So, those with diabetes should ensure healthy kidney functioning and consult their physician before consuming coconut water frequently.

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