Diabetes and sun exposure might seem like a risky combination, but moderate sunlight can actually offer benefits. Research shows that safe sun exposure helps the body produce vitamin D, which may improve insulin sensitivity and even reduce the risk of developing type 2 diabetes. Still, understanding how to enjoy the sun safely is a crucial part of diabetes care, as doing so can help maintain stable blood sugar levels while avoiding heat-related complications. Here, we'll discuss all of the different relationships between diabetes and sun exposure, and how to approach exposure to sunlight safely.
In this article, you'll learn:
- How sun exposure and hot weather affect blood sugar, hydration, and diabetes management.
- Why people with diabetes are more vulnerable to dehydration, heat exhaustion, and sunburn.
- How sunlight may help reduce the risk of type 2 diabetes by improving insulin sensitivity and supporting vitamin D production.
- Why moderate sun exposure can be beneficial, but too much heat or UV exposure can be harmful.
- Practical sun-safety tips for people with diabetes (hydration, sunscreen, protective clothing, timing activities wisely).
- How heat impacts insulin, medications, and diabetes devices, and how to store them safely.
- Warning signs of heat-related illnesses and what to do if symptoms occur.
- How to enjoy the sun safely while keeping blood sugar stable and avoiding heat-related health issues.
How Sun Exposure and Hot Weather Affect Diabetes
Sunlight and hot weather can have a significant impact on blood sugar levels and overall diabetes management. When the body is exposed to high temperatures, it responds by sweating and redirecting blood flow to the skin, which can lead to dehydration. Dehydration reduces blood volume and can cause blood sugar levels to rise, making glucose management more challenging for people with diabetes.
In addition, extreme heat can affect insulin and other diabetes medications:
- Insulin sensitivity may change: Hot weather can sometimes increase insulin absorption rates, leading to unpredictable blood sugar fluctuations.
- Insulin storage risk: High temperatures can degrade insulin and reduce its effectiveness if it isn’t stored correctly.
- Medication side effects: Some oral diabetes medications may increase the risk of dehydration or heat-related complications.
Other common effects of the sun and heat include:
- Heat exhaustion or heat stroke: People with diabetes are more susceptible due to impaired thermoregulation.
- Increased thirst and urination: These are signs of dehydration, but can also mimic high blood sugar symptoms.
- Skin sensitivity and sunburn: Diabetes can make skin more vulnerable, especially in areas with poor circulation or neuropathy.
If you struggle to manage your diabetes in high temperatures, it's important to talk with your doctor or diabetes care team to explore solutions.
Can Sunlight Reduce the Risk of Diabetes?
Although extreme temperatures can be problematic, research suggests moderate sun exposure may help lower the risk of type 2 diabetes. In fact, studies have shown that individuals who spend time in bright sunlight often have better insulin sensitivity and healthier markers of blood sugar regulation. A cohort study in Sweden found that women with active sun exposure habits had a 30% lower risk of developing type 2 diabetes mellitus compared to those who spent less time in the sun.
One reason for this potential benefit is vitamin D production. Sunlight triggers the skin to make vitamin D, which plays a role in insulin function and glucose metabolism. However, studies supplementing vitamin D directly have produced mixed results, suggesting that the benefits of sunlight may not rely on vitamin D alone. Instead, research points to additional mechanisms, such as nitric oxide production in the skin, that could help improve glucose control. Natural light can also play a positive role in metabolism and help regulate the circadian rhythm, which are both essential parts of blood sugar control.
Sunlight Can Help, To a Degree
That said, more isn't always better, and sun protection is still paramount to long-term health. Too much sun exposure can increase the risk of sunburn and heat stress, alongside long-term skin damage and skin cancer. In those already living with diabetes, excessive sunlight is often paired with high temperatures, which can impact blood glucose levels in several ways.
Direct sunlight also isn't a cure-all. Although it can help those with a vitamin D deficiency, regular physical activity, a healthy diet, and adequate sleep are also important factors in the equation. There are plenty of ways to improve metabolic health and regulate your sleep-wake cycle, such as artificial light exposure and consistent sleep schedules. While they may not have as significant an impact as natural light, they're good alternatives for those who have sun sensitivity or during times of the year when daylight hours are minimized. Additionally, vitamin D supplementation may help reduce insulin resistance, so it's worth discussing with your doctor.
Sun Safety Tips for Diabetes
Spending time outdoors can be a great way to enjoy the sunshine and boost your vitamin D levels, but for people managing diabetes, sun exposure and hot weather can also present unique challenges. To help, consider the following safety tips for diabetes care during sunny days.
Stay Hydrated
Hot weather and sun exposure can quickly lead to dehydration, which may raise blood sugar levels and make it harder to manage diabetes. Dehydration can also reduce blood volume, forcing the body to work harder to circulate blood and regulate glucose. To stay safe, drink plenty of water throughout the day, even if you don’t feel thirsty. Electrolyte drinks can also help during prolonged outdoor activity, but avoid sugary beverages that can elevate blood sugar. If you notice any signs of dehydration, find a cool place to rest and rehydrate.
Protect Your Skin from UV Damage
While you can get a good amount of vitamin D from exposure to the sun, that doesn't mean that you should neglect using sunscreen. The sun can damage your skin and increase your risk of cancer, among other things. Therefore, it's important to use a broad-spectrum sunscreen, making sure to reapply every two hours during peak sun hours and beyond. This can help you reap the benefits of sun exposure without putting yourself at risk. You may also want to limit the amount of time you're in direct sunlight each day, especially during high periods of summer heat.
The type of clothing you wear can also offer a degree of protection. Instead of tank-tops and shorts, consider lightweight, breathable clothing that covers your arms and legs. You can also complete your outfit with a wide-brimmed hat and sunglasses to protect your face and eyes.
Monitor Blood Sugar More Frequently
High temperatures and physical activity outdoors can affect blood sugar in unpredictable ways. Heat can increase insulin absorption rates, while dehydration can raise glucose levels. For this reason, it’s important to check blood sugar before and after outdoor activities and adjust your insulin, meals, or snacks as needed. Carry glucose tablets or quick-acting snacks to prevent or address sudden drops, especially if exercising in the heat.
Time Your Outdoor Activities Wisely
Peak UV hours, typically between 10 a.m. and 4 p.m., bring the highest risk of sunburn and heat stress. To help reduce your risk, plan outdoor activities in the early morning or late afternoon when temperatures are cooler and UV exposure is lower. If you must be outside during peak hours, take frequent breaks in shaded areas and avoid strenuous activity for prolonged periods.
Protect Your Feet
Diabetes can reduce circulation and sensation in the feet, making them more vulnerable to burns, blisters, and injuries from hot pavement, sand, or surfaces. Always wear well-fitting shoes and socks, even on warm days, and avoid walking barefoot outdoors. After spending time outside, check your feet for any redness, blisters, or cuts, and treat any issues promptly to prevent infection.
Store Insulin and Supplies Safely
High temperatures can degrade insulin and compromise the accuracy of continuous glucose monitors (CGMs) and pumps. Store these supplies in a cool, shaded place, and use insulated bags or cool packs when traveling or spending extended time outdoors. Avoid leaving insulin or devices in cars, near windows, or in direct sunlight, as temperatures above 86°F (30°C) can reduce effectiveness.
Recognize Warning Signs of Heat-Related Issues
Finally, make sure that you and whoever you're with recognize the early warning signs of any heat-related issues. These include things like dizziness, nausea, rapid heartbeat, excessive sweating, or unusually high blood sugar. If you experience these symptoms, move to a cooler environment immediately, hydrate, and monitor your blood sugar. If your symptoms persist or worsen, seek medical attention.
Sun exposure plays a complex role in diabetes management. On the positive side, moderate sunlight can boost vitamin D levels, which may improve insulin sensitivity and potentially reduce the risk of developing type 2 diabetes. On the negative side, prolonged exposure to heat and UV rays can increase the risk of dehydration, sunburn, and blood sugar fluctuations. By understanding these risks and taking precautions, you can safely enjoy the benefits of the sun without too much stress. For personalized guidance and access to essential diabetes products, Byram Healthcare offers expert support to help you manage your diabetes effectively, no matter the season. To learn more, contact Byram’s diabetes helpline: 1-877-902-9726, ext. 43397.
