How Many Ounces of Water Should a Type 2 Diabetic Drink? A Complete Hydration Guide

October 17, 2025 •

4 min read

Research indicates that people with type 2 diabetes who reported drinking less than 1 liter of water per day had significantly higher blood glucose levels compared to those who consumed 1–2 liters daily. For those managing this condition, understanding proper hydration is a critical, yet often underestimated, component of overall health management.

Quick Summary

This guide provides practical recommendations for daily water intake for type 2 diabetics, explaining the vital link between hydration and blood sugar control. It details why consistent fluid consumption helps kidneys flush excess glucose and offers strategies for personalizing hydration goals based on individual needs and lifestyle.

Key Points

Start with General Guidelines: Aim for approximately 91 ounces for women and 125 ounces for men, including fluid from food, but individual needs vary based on activity and health.
Counter the Dehydration Cycle: High blood sugar causes increased urination, which leads to dehydration; water helps kidneys flush excess glucose and rebalance fluid levels.
Enhance Kidney Health: Proper hydration supports kidney function, which is critical for individuals with type 2 diabetes and helps prevent kidney-related complications.
Prioritize Water over Sugary Drinks: Water should be the primary beverage choice, as sugary drinks can spike blood glucose and worsen the dehydration cycle.
Customize Your Intake: Factors like exercise, climate, weight, and certain medications influence fluid needs, so personalize your hydration goals and consult a healthcare provider.
Use Urine Color as a Guide: Monitoring the color of your urine—which should be pale yellow—is an effective, simple way to gauge your hydration status throughout the day.
Flavor Your Water Naturally: Adding slices of lemon, cucumber, or mint is a simple way to make water more appealing without adding sugar or artificial ingredients.

The Critical Connection Between Hydration and Diabetes

For anyone with type 2 diabetes, managing blood sugar levels is a primary focus, but proper hydration is an equally vital component of effective management. The relationship is a delicate balance: high blood glucose levels can lead to dehydration, and dehydration, in turn, can further complicate blood sugar control. When glucose builds up in the bloodstream, the kidneys work harder to filter and expel it, a process called osmotic diuresis. This causes increased urination, which pulls fluid from the body's tissues and can quickly lead to dehydration.

When your body is dehydrated, the glucose in your blood becomes more concentrated, resulting in higher blood sugar readings. Drinking water helps break this cycle by rehydrating the blood, which dilutes the glucose concentration and helps the kidneys more efficiently flush out excess sugar through urine.

How Many Ounces of Water Are Recommended?

There is no one-size-fits-all number for how many ounces of water a person with type 2 diabetes should drink, as needs vary based on factors like age, weight, activity level, climate, and overall health. However, several organizations provide general guidelines that offer a solid starting point.

General recommendations: The U.S. National Academies of Sciences, Engineering, and Medicine suggests men aim for around 125 ounces (approx. 15.5 cups) of total fluid intake per day, while women aim for about 91 ounces (approx. 11.5 cups). This includes fluids from both beverages and water-rich foods.
Practical guideline: A simple rule of thumb for most adults is to aim for at least 64 ounces of water per day, or eight 8-ounce glasses. For those with diabetes, this is a good baseline, but individual circumstances often require more.

Benefits of Adequate Water Intake

Consistently drinking enough water offers several important benefits for individuals with type 2 diabetes:

Blood Sugar Control: Proper hydration helps the kidneys remove excess glucose from the blood, preventing sugar levels from becoming too concentrated. Mild dehydration, on the other hand, can cause blood sugar to rise.
Kidney Function: High blood sugar puts a strain on the kidneys. By staying hydrated, you help your kidneys function optimally, reducing the risk of long-term kidney damage, a common complication of diabetes.
Weight Management: Drinking water can help regulate appetite and increase satiety, potentially leading to lower calorie consumption. Choosing water over sugary beverages is a key strategy for weight management, which is central to controlling type 2 diabetes.
Supports Circulation: Maintaining proper hydration ensures optimal blood volume and circulation, which is crucial for delivering nutrients and oxygen throughout the body. Poor circulation is a concern for many with diabetes.
Enhanced Physical Activity: Staying hydrated improves endurance and physical performance. Since exercise is an essential part of diabetes management, drinking water before, during, and after a workout helps optimize its benefits and prevent dehydration-related fatigue.

Personalizing Your Hydration Strategy

To determine the right amount of fluid for you, it is best to consult with your healthcare provider. They can provide personalized recommendations based on several factors:

Activity Level: The more you exercise, the more fluid you need to replace what is lost through sweat.
Climate and Temperature: Hot and humid weather increases fluid loss through sweating, so your intake should be higher during these conditions.
Medications: Some diabetes medications, like SGLT2 inhibitors, can increase urination and fluid loss, requiring a higher fluid intake.
Overall Health: Conditions such as heart failure or kidney disease may require fluid restrictions, so it is vital to discuss your specific needs with a doctor.

Comparing Hydrating Drinks for Diabetics

Here is a comparison of ideal hydrating drink choices versus those to avoid, which can help guide your daily intake:


Drink Type	Best for Diabetics	To Limit or Avoid
Water	Plain or infused with fruit/herbs	N/A
Tea/Coffee	Unsweetened, regular or decaf	Sweetened teas, coffees with sugary syrups or creamers
Juices	Small, diluted portions of 100% vegetable juice	Most fruit juices, even 100%, and sweetened fruit-flavored drinks
Sparkling Water	Plain sparkling water or seltzer with no added sugar	Sugar-sweetened sodas and energy drinks
Other	Unsweetened coconut water (in moderation), low-fat milk (2-3 servings max)	Most sports drinks (unless for long, strenuous exercise), alcohol

Practical Strategies to Boost Water Intake

Making consistent hydration a habit is easier with these tips:

Carry a Reusable Water Bottle: Keep a bottle with you at all times—at your desk, in your car, and when you're out and about. This constant accessibility serves as a visual cue to drink more.
Set Reminders: Use an alarm or a hydration app on your phone to remind you to drink water at regular intervals throughout the day.
Flavor Your Water Naturally: If plain water is unappealing, infuse it with slices of lemon, cucumber, berries, or mint for a refreshing twist without adding sugar or calories.
Incorporate Water-Rich Foods: Foods like watermelon, cucumbers, and lettuce have a high water content and contribute to your daily fluid needs.
Drink Before Meals: Having a glass of water before each meal can also help increase your fluid intake throughout the day.

Conclusion: Beyond the Ounce Count

While knowing the general daily recommendation for how many ounces of water to drink is a useful starting point, the most important aspect of hydration for a type 2 diabetic is consistency. Water is a tool for managing your blood sugar, protecting your kidneys, and supporting overall wellness. It helps regulate blood glucose by assisting the kidneys in flushing out excess sugar and prevents the cycle of dehydration and concentrated blood sugar. Regular monitoring of your hydration levels—using urine color as a guide (pale yellow is ideal)—is a practical way to ensure you are meeting your body's needs. Ultimately, prioritizing water intake, especially in place of sugary drinks, is a simple yet powerful step toward better diabetes control and long-term health.

For more information on diabetes care, consult with a healthcare provider or a certified diabetes care and education specialist.

Resources

Frequently Asked Questions

While drinking water won't cause an immediate, drastic drop in blood sugar like insulin does, it helps your kidneys flush out excess glucose more efficiently, which can contribute to lowering levels over time. It is not a substitute for medication.

When blood sugar is high, the kidneys work overtime to expel the excess glucose through urination, which draws fluid from your body and causes dehydration. This dehydration, in turn, concentrates the remaining blood glucose, perpetuating a vicious cycle.

Symptoms can overlap with signs of high blood sugar and include excessive thirst, dry mouth, headache, dizziness, fatigue, and dark-colored urine. Severe dehydration can cause confusion and a weak pulse, requiring medical attention.

While rare in healthy individuals, excessive water intake, especially without proper electrolyte balance, could potentially lead to low sodium levels (hyponatremia). It's more of a concern for individuals with specific conditions like kidney failure or congestive heart failure, so discuss any concerns with a doctor.

Good options include unsweetened sparkling water, herbal tea, unsweetened coffee, and vegetable juices. For added flavor in water, try infusing it with fruits like lemon, lime, or berries, or herbs like mint.

Yes, exercise increases fluid loss through sweat, so it's important to increase your water intake to compensate. Stay hydrated before, during, and after your workout, especially in hot conditions.

To make water more interesting, try infusing it with fruits (lemon, cucumber, berries), adding fresh herbs (mint, basil), or using sugar-free flavor packets. Keeping a chilled carafe or a colorful reusable bottle can also help.