Saudi summers are no joke. The heat can be overwhelming, and for people living with diabetes, it often brings unexpected challenges. At Shifa Al Khobar, we regularly speak with patients who notice their blood sugar becomes harder to manage as temperatures rise. What many don’t realize is how much the heat can affect the body, daily habits, and even how medications work.
If you live with diabetes, staying healthy through the summer requires more than just keeping cool. It’s about understanding how your environment interacts with your condition and making small, thoughtful adjustments. This guide offers down-to-earth advice that’s easy to follow and based on real conversations with people like you.
HYDRATION IS MORE IMPORTANT THAN YOU THINK
In this climate, dehydration can sneak up fast. You might not feel thirsty until you are already behind on fluids. That matters because even mild dehydration can affect your blood sugar levels, energy, and focus.
Make it a habit to sip water throughout the day, not just when you feel parched. Plain water is best, but if that gets boring, try adding a few slices of cucumber or a sprig of mint. Avoid sugary drinks and juices, even when they seem refreshing. They can cause more harm than good when it comes to blood sugar control.
KEEP YOUR INSULIN SAFE FROM THE HEAT
Insulin and extreme temperatures do not mix well. Many people are surprised to learn that even a short time in a hot car can reduce insulin’s effectiveness. The same goes for test strips and other diabetes supplies.
If you need to leave home during the day, bring your insulin in a small insulated container. It does not have to be anything elaborate, just something to protect it from heat. At home, keep your medications in a place that stays consistently cool. Not in the freezer, not near a window or the stove, just somewhere calm and steady.
EXERCISE IS STILL IMPORTANT, BUT TIMING MATTERS
Staying active is a key part of diabetes management, but during summer it helps to be strategic. Outdoor activity in the middle of the day is often too risky. Instead, consider moving your routine to early morning or later in the evening when it is cooler.
You do not need to commit to an intense workout. A twenty-minute walk through an air-conditioned mall or around your home can still offer real benefits. Remember to check your blood sugar before and after your activity, and keep a small snack close by in case you feel lightheaded.
RECOGNIZE THE SIGNS OF OVERHEATING
When it is extremely hot, your body works harder to stay cool. That can lead to symptoms like dizziness, nausea, and fatigue. These signs are easy to confuse with low or high blood sugar.
If something feels off, don’t try to power through. Find a cool place to rest, drink some water, and test your blood sugar. If your symptoms don’t improve quickly, it is important to seek help. Trust your instincts and take action early.
CHOOSE FOODS THAT WORK WITH THE SEASON
Heavy meals can feel uncomfortable when it is hot outside and may also affect how your body manages sugar. Luckily, summer is the perfect time for lighter meals that are just as satisfying.
Grilled vegetables, lean meats, and simple salads are easy on the stomach and support better glucose control. Fresh fruits are fine when eaten in moderation. Berries, watermelon, and stone fruits like peaches can be part of a healthy plan if you watch the portion sizes. For dessert, consider something simple like a cold chia pudding with a few pieces of fruit. It is both refreshing and easy to prepare.
FOOT CARE DESERVES YOUR ATTENTION
People with diabetes are more likely to experience foot issues, especially in hot weather. Moisture and heat can lead to blisters or infections, and even small problems can turn serious if ignored.
Make a habit of checking your feet every night. It only takes a minute to look for any cuts, redness, or swelling. Try to avoid walking barefoot, even at home. Comfortable, breathable shoes can help prevent injuries and protect your feet throughout the day.
KEEP IN TOUCH WITH YOUR DOCTOR
If you are planning a trip, make sure to prepare in advance. Bring enough medication and supplies for your time away. If your body feels different or you are not sure how to handle certain symptoms, don’t hesitate to reach out.
At Shifa Al Khobar, our team is here to support you, not just during emergencies but also when you need to make changes, ask questions, or check in for peace of mind.
FINAL THOUGHTS
Living with diabetes during a Saudi summer is absolutely manageable. It just takes a little extra care and awareness. Stay hydrated, protect your medications, eat well, and listen to your body. And most importantly, know that support is always available when you need it.
If you are unsure about anything or want to review your diabetes plan, our team at Shifa Al Khobar is always here to help.