Diabetes at the Beach: Tips to Stay Safe – Diabetes Self Management

If youre a beach-goer, you know that theres nothing quite like the sand, sun, and surf on a bright summer day. But before you grab your towel and flip-flops and head out, make sure youre prepared to deal with any potential challenges that can ruin your fun in the sun.

It may go without saying, but well say it anyway: wear sunscreen! Even if you stay under the umbrella most of the time, youll still get some exposure to harmful ultraviolet (UV) rays. And this means a high risk of getting a painful sunburn, but longer term, your risk of skin cancer is greatly increased. Heres how to protect yourself:

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Keep your cool! There are a lot of reasons to make sure you dont get overheated at the beach:

Sunlight and heat can affect certain types of diabetes medicines: insulin and non-insulin injectables, such as GLP-1 agonists (e.g., Ozempic, Trulicity, Victoza, Byetta), and injectable glucagon. These medicines need to be kept cool or at room temperature in order to work properly. Light and heat can reduce their effectiveness.

Heat can also damage blood glucose meters and test strips, CGM (continuous glucose monitors), and insulin pumps. Again, keep these devices out of direct sunlight to prevent overheating.

While some people plant themselves in their beach chair once they hit the sand, you might prefer to be more active. Swimming, surfing, boogie-boarding, volleyball, running, or strolling on the beach are some ways to enjoy your beach day. But realize that an increase in physical activity, combined with hot temperatures, may impact your blood sugars. Heres how to help keep your blood sugars more stable:

Youre bound to get hungry and thirsty when youre at the beach. Instead of hitting the snack bar or packing bags of less-than-healthy snack foods, plan ahead and bring some healthier (and cheaper) options. The American Academy of Nutrition and Dietetics suggests these healthy snacks:

Other good options are:

Make sure to bring a cooler with an ice pack to keep perishable food nice and cool.

Also, stay hydrated. The sun, heat, and swimming can be dehydrating, even if you dont feel thirsty or arent sweating much. Pack plenty of water or no-carb drinks, and remember that vegetables and fruits are good sources of water, too (especially watermelon, and 1 cup of watermelon has just 12 grams of carb!).

Go easy with alcohol. A cold beer can seem refreshing, but alcohol has a diuretic effect, which means that it causes you to urinate more, which can lead to dehydration, depending on how much alcohol you drink. Plus, too much alcohol and swimming are a dangerous combination, as your risk of drowning can increase with the more alcohol that you drink.

Many insulin pumps and CGMs are water-resistant (meaning, you can go in the water with them), but make sure to read the user manual to make sure that swimming is OK. Also, keep in mind that water and sweating can cause your pump insertion set or CGM sensor to not stick well. You might need an additional adhesive, such as:

Dont forget to protect your feet while youre at the beach. This is especially important if you have neuropathy or circulation issues in your legs or feet. Hot pavement, sand, shells, rocks, and broken glass are all hazards that you might encounter, and can cause irritation, burns, blisters, or cuts. Left untreated, these can escalate into more serious foot problems.

Avoid or limit the amount of time that you go barefoot. Wear sturdy sandals or beach shoes, and be sure to check your feet regularly during the day and after you get home. If you notice any cuts or sores that arent healing, or areas of redness, warmth, or swelling after a day at the beach (or at any time), see your health care provider promptly.

Want to learn more about managing diabetes in the summer? ReadSummertime: Hazardous for People With Diabetes?,Diabetes In Hot Weather 12 Things to Know, Six Ways to Stay Cool When the Temperature Soars, and Summer Portion Control: From Beach to Barbecue.

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Diabetes at the Beach: Tips to Stay Safe - Diabetes Self Management