9 tips for a happy summer with type 1 diabetes

Summer is the perfect time to get outside, enjoy the sun, and spend more time being active. Having type 1 diabetes (T1D) doesn’t mean you have to miss out on any of the summer fun, but it is important to be aware of a few extra things to help keep your body and blood sugar levels in check.

Whether you’re heading to the beach, the park, or just soaking up the sunshine, here are some practical tips to help people with T1D stay safe, healthy, and ready to enjoy everything summer has to offer.

1. Keep your insulin cool

Insulin is a protein, and heat makes any protein break down. Leaving your insulin in the car, or even in your bag while you’re at the park or the beach, could mean your insulin becomes ineffective. Heat can also cause your insulin pump to malfunction.

An easy way to avoid this is to pack a cooler bag with an ice brick to keep your insulin cool, but not cold (have a buffer between the insulin and the ice brick). Also store the cooler bag in the shade. Don’t forget to pack a sharps container to dispose of any sharps you use, and pack an extra cannula set change just in case you need it.

2. Keep yourself cool

Heat can cause your blood glucose levels (BGLs) to dip unexpectedly, causing hypoglycaemia. This is because as the temperature rises, your blood vessels expand, which speeds up insulin absorption. Be mindful of the heat and try to keep out of the sun where you can, and wear cool clothing.

3. Drink plenty of water

Just as becoming overheated can cause your BGLs to dip, being dehydrated can make your levels spike. When you’re dehydrated, your blood volume decreases, so your blood glucose becomes more concentrated. It can be especially easy to become dehydrated if you’re exercising or swimming, so remember to drink water regularly.

4. Pack snacks

Summer can often mean holidays or day trips, or generally spending time outside of our regular routines. And when you’re out of your regular routine, it’s easier for your BGLs to become unpredictable as you go longer without eating, or snack more frequently. Try to stay on your usual kind of food schedule, even if you’re travelling or out for the day. And of course it’s always a good idea to stock up on low-GI snacks to have at hand, so you can relax and enjoy your day.

5. Wear sunscreen

Of course we should all be wearing a high SPF sunscreen every day, but it’s especially important when you have T1D. That’s because sunburn can cause your body to overheat (see point 2 above!), causing your BGLs to dip. So slather on that SPF and reapply regularly – Cancer Council recommends reapplying every two hours, and more often when you’re swimming, sweating or towel drying.

6. Keep an eye on your BGLs

As we’ve mentioned above, soaring temperatures, higher body heats, and potential dehydration can wreak havoc on your BGLs, which means it can be a good idea to keep a close eye on them. It’s recommended that you check your BGLs before starting any exercise, especially swimming. Checking your BGLs every 30 minutes during exercise can also help, as can checking them within three hours after exercise. You should also check for ketones if your BGL is over 15mmol/L, or the upper limit that your healthcare team has set for you. 

7. Exercise in the morning or evening

Try to plan your exercise – especially if it’s outdoors – for the morning or evening when it’s a bit cooler. This can help to manage your body temperature and hydration levels.

8. Watch your alcohol consumption

If you’re having a drink or two – especially if you’re in the sun – it can have an effect on your body’s ability to regulate its temperature. And some drinks can also affect your blood sugar in unexpected ways, so beware of drinks you haven’t had before, and have a chat with your doctor about what can work for you. Low-sugar options are usually your best bet, and it also helps to stay hydrated with water and make sure you don’t drink on an empty stomach. Read more tips about drinking alcohol and T1D.

9. Tips for heading to the beach

If you’re heading to the beach, pool or water park for the day, go prepared so you can relax and have fun. This includes:

• wearing medical ID so people around you know what’s going on if you become unwell
• look after your feet by wearing protective footwear if you’re likely to be walking on rocks or sharp stones
• never swim alone, and swim between the flags when you can
• pack snacks and plenty of water, even if you think you won’t be staying long
• remember to take your preferred hypo treatment.