Top Tips for Physical Activity with Diabetes in Warm Weather

Since my birthday a few days ago, the weather has been really changeable, but for the most part it's been sunny and the temperature has been a lot warmer. Chatting about this to a diabuddy recently, we both mentioned how much better our glucose levels have been with the change in the weather. This is something I've sometimes noticed over the years, especially when I've been travelling abroad- that warm weather can impact them. I've managed to get out and do a few training runs in all weathers in preparation for the Swansea Half and walks in prep for the Snowdon 500, in addition to half a lifetime of athletics. So here are my top tips for doing physical activity in warm weather.

1. Remember insulin sensitivity can change in warm weather - which means that it could work faster and or become unpredictable, when doing physical activity as it can be absorbed faster by the working muscles.

2. Carrying fast-acting carbohydrate - whilst doing physical activity is important, but I believe more so now that there are so many ingredient changes to sugary drinks. That it just can't be relied upon that a shop nearby will have appropriate hypo treatment, so I find it best to 'stay calm and carry glucose'. Regular glucose testing can also help distinguish between the symptoms of hypoglycaemia and exercise.

3. Hydration - is so important when doing physical activity and is something else I've noticed greatly impacts my blood glucose levels. Participating in physical activity can cause us to sweat more and increase water losses, so adequate hydration is essential.

4. Wearing the right footwear - is a key consideration during warmer weather, as our foot temperature increases, we start to sweat and the additional moisture could lead to broken skin, or even infections with the addition of bacteria. I wear my Toe Tec socks because they help absorb the moisture to keep my skin dry and are without seams on the soles so that they don't rub of chafe.

5. Recovering well and replacing the losses - of key electrolytes and macronutrients such as carbohydrates and protein and water are what has helped me over the years to complete the volume of training I have. I wouldn't be able to train on a daily basis, without erratic blood glucose levels if I didn't consider the right nutrition to help me recover by replacing what I'd used to fuel the physical activity.


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My blog takes you through a daily look at sport, diabetes and everything in between. As an athlete that lives with type 1 diabetes I want to let you into news, views and all that is important to both of my passions.

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