'I'm a dietitian and this pre-meal hack could be one of the simplest ways to lower blood sugar'

Just a small adjustment to your routine could have a significant impact on your blood sugar levels after meals

Too many people dismiss dehydration as a minor inconvenience, but a dry mouth, dull headache and fatigue could signal your body is struggling to circulate blood to the brain.

The human body is made roughly of 60 per cent water yet loses between two and 2.5 litres a day through sweat, urine, stool and breath.

In warm weather, that loss accelerates significantly, with dehydration rapidly becoming one of the most frequent causes of A&E admissions among elderly patients.

But the stakes are higher still for those living with type 2 or type 2 diabetes where even mild dehydration can trigger blood sugar spikes and complicate day-to-day management of the condition.

Registered dietitian at MyHealthTea, Avery Zenker, warns a low daily water intake has been linked ot a greater prevalence of hyperglycaemia, or high blood sugar, with even mild dehydration trending to push glucose levels upward.

She points to research suggesting those who drink more water are less likely to develop type 2 diabetes than those with lower intake and cites a study in which just three days of restricted water intake was enough to significantly raise blood sugar in people with the condition.

The mechanism, according to Ms Zenker, may be twofold. Dehydration prompts the body to release more vasopressin, a hormone that helps retain water.

Elevated levels of vasopressin have been linked to an increased risk of diabetes, and drinking more water appears to suppress it.

Dehydration may also raise levels of the stress hormone cortisol, which can further elevate blood sugar.

There is emerging evidence, too, that the timing of water intake matters.

One study found people with type 2 diabetes who drank water before each meal experienced a smaller rise in blood sugar levels afterwards, an effect not observed in those without the condition.

Understanding the risks and maintaining consistent fluid intake may therefore be a small but meaningful step in avoiding complications from the disease.

What are the signs of dehydration?

According to the NHS, the first telltale signs include feeling thirsty, having a dry mouth, lips or eyes and passing small amounts of dark, strong-smelling urine less often than usual.

Other signs may include feeling tired, dizzy or lightheaded and experiencing headaches.