When you exercise, your body requires energy, which is primarily supplied by glucose. During physical activity, your muscles use glucose as a fuel source, and this can lead to a decrease in blood glucose levels. However, exercising in hot weather can further impact your blood glucose levels for several reasons:
Increased insulin sensitivity: Physical activity, especially in the heat, can enhance insulin sensitivity. As your body becomes more sensitive to insulin, glucose uptake by the muscles increases, leading to a more efficient clearance of glucose from the bloodstream. Consequently, this can cause a drop in blood glucose levels.
Increased fluid loss: When you exercise in the heat, your body sweats more to cool itself down. Sweating leads to fluid loss, and if you don't adequately replace the lost fluids, your blood volume may decrease. With reduced blood volume, the concentration of glucose in your blood can increase, resulting in lower blood glucose levels.
Glycogen depletion: During prolonged or intense exercise, your body relies on glycogen stores in the muscles and liver for energy. High-intensity exercise in the heat can accelerate the depletion of glycogen stores. As glycogen levels decrease, so does the availability of glucose for fuel, potentially leading to lower blood glucose levels.
Medication effects: If you take certain diabetes medications, such as insulin or sulfonylureas, they can increase the risk of hypoglycemia (low blood sugar). When combined with exercise and the heat, the effects of these medications may be amplified, potentially causing blood glucose levels to drop more rapidly.
To manage your blood glucose levels while exercising in the heat, consider the following tips:
Monitor your blood glucose levels regularly before, during, and after exercise.
Stay properly hydrated by drinking plenty of fluids, especially water, before, during, and after your workout.
Adjust your medication and/or insulin dosage as advised by your healthcare provider to accommodate the impact of exercise and heat on your blood glucose levels.
Consume carbohydrates before and during exercise, such as fruits or sports drinks, to help maintain adequate blood glucose levels.
Plan your exercise sessions for cooler times of the day, such as early morning or late evening, to avoid excessive heat exposure.
During my heavy Ironman training days in the hot Ontario summers my coaches would constantly remind me to finish a bottle of liquid every hour and have high glucose foods every 45 minutes. My water always had some form of electrolyte powder to help with sodium loss and/or I would take salt pills. It's important to consult with your coach, healthcare provider or a diabetes educator to develop a personalized plan that considers your specific circumstances and medical needs. They can provide guidance on managing blood glucose levels during exercise in relation to the heat. I know with me there was a lot of trial and error around what types for fluid and fuel sources worked the best so make sure you take the time to figure out what your body likes!
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