How Staying Hydrated Can Keep Prediabetes at Bay: The Surprising Connection Between Water and Blood Sugar Health


Does Drinking Water Help Prediabetes?

Prediabetes is a condition in which a person’s blood sugar levels are higher than normal, but not high enough to be classified as type 2 diabetes. It is estimated that over 84 million adults in the United States have prediabetes, and many of them are unaware of their condition. If left untreated, prediabetes can progress to type 2 diabetes, which can lead to serious health complications. However, there is good news for those with prediabetes – simple lifestyle changes, such as proper hydration, can play a significant role in preventing or reversing the condition. In this article, we will explore the relationship between drinking water and prediabetes and discuss the benefits of staying hydrated.

Understanding Prediabetes

Before delving into the benefits of drinking water for prediabetes, it is essential to understand the condition itself. Prediabetes occurs when the body becomes resistant to insulin, the hormone responsible for regulating blood sugar levels. Insulin resistance means that the cells in the body are not able to use insulin efficiently, leading to higher blood sugar levels. If these elevated levels persist over time, it can damage the body’s organs and tissues, leading to type 2 diabetes.

Prediabetes is often referred to as a “warning sign” as it indicates that a person is at risk of developing type 2 diabetes. It is crucial to manage and reverse prediabetes to prevent further complications.

The Role of Hydration in Prediabetes

Proper hydration is essential for maintaining overall health, and it can also play a role in managing and preventing prediabetes. Here’s how water intake can help those with prediabetes:

1. Helps Regulate Blood Sugar Levels

Drinking an adequate amount of water can help regulate blood sugar levels in people with prediabetes. A study published in the Clinical Journal of the American Society of Nephrology found that dehydration in people with diabetes can cause their blood sugar levels to spike. On the other hand, staying well-hydrated can help keep blood sugar levels in check. Therefore, drinking enough water can help prevent or delay the progression of prediabetes to type 2 diabetes.

2. Aids in Weight Loss

People with prediabetes are often overweight or obese, which puts them at higher risk of developing type 2 diabetes. Proper hydration can help with weight loss and weight management, making it an essential aspect of managing prediabetes. Drinking water before meals can help reduce hunger and prevent overeating, leading to weight loss. Furthermore, swapping sugary drinks with water can significantly reduce calorie intake, aiding in weight loss.

3. Improves Insulin Sensitivity

Insulin resistance is a primary factor contributing to the development of prediabetes and type 2 diabetes. Drinking enough water can improve insulin sensitivity, which means the body can use insulin more efficiently. Studies have shown that staying hydrated can improve insulin sensitivity and glucose metabolism in patients with type 2 diabetes. This benefit of water intake can significantly help those with prediabetes in managing their condition.

4. Prevents Complications of Diabetes

Type 2 diabetes is a chronic condition that can lead to various health issues, such as kidney disease, nerve damage, and eye problems. Staying well-hydrated can prevent or delay the progression of these complications. Dehydration can increase the risk of kidney disease, and studies have shown that drinking water can reduce the risk of kidney disease in people with diabetes. Proper hydration can also prevent nerve damage and eye problems by ensuring adequate blood flow to these crucial areas.

How Much Water Should You Drink for Prediabetes?

The amount of water a person should drink depends on various factors such as age, weight, activity levels, and overall health. However, a general recommendation is to drink 8-12 glasses of water per day. It is advisable to spread water intake throughout the day to stay hydrated. Additionally, those with prediabetes should try to replace all sugary drinks, such as soda, juice, or energy drinks, with water.


In conclusion, staying hydrated is crucial for managing and preventing prediabetes. Proper hydration can help regulate blood sugar levels, promote weight loss, improve insulin sensitivity, and prevent complications of diabetes. Therefore, it is essential to make an effort to drink enough water every day. While drinking water alone may not reverse prediabetes, incorporating this healthy habit along with a nutritious diet and regular exercise can go a long way in preventing diabetes. So, make sure to keep a water bottle handy and take sips throughout the day to reap the benefits of staying hydrated.


This article is for informational purposes only and should not be considered medical advice. If you have prediabetes or any other health condition, please consult your doctor before making any lifestyle changes.

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