Hiking Hacks for People with Diabetes

One of the best ways to stay healthy is to step into the great outdoors and go on a hike. As with many activities, diabetes can complicate things, but with a little preparation, planning and a positive attitude, hiking with diabetes doesn’t have to be a headache.

Hiking is a great way to maintain healthy blood sugar levels, get your heart rate up, put down the screens and breathe some fresh air. 

This guide will provide you with the best tips, tricks and hacks for hiking with diabetes. 

Why is exercise important for diabetes?

Exercise of all kinds is extremely important for health and glucose level management. When you exercise, your body uses sugar for energy, lowering your blood sugar levels. This can help level out your blood sugar, and over the long term, can improve how sensitive your body is to insulin, A1C levels and overall well-being. 

Hiking is a good example of quality exercise that gets you outdoors and may help improve your blood sugars. 

In addition to better blood sugars, exercise is great for your heart, muscles, stress and sleep health as well! 

While you know your body best, the Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate activity per week for most adults to stay healthy. 

Pre-hike check-in

Before you lace up, check your blood sugar. Begin your adventure at a level you’re comfortable with and where you’re feeling good. It’s hard to predict exactly how a trail will affect you, but starting at a safe range gives you some buffer. 

What feels “safe” may vary from person to person, but it is usually recommended not to start exercise with a blood sugar level lower than 90 mg/dL or higher than 250 mg/dL. Check with your doctor if you have questions or concerns.

It’s best not to hike alone, especially if you’re newly diagnosed with diabetes. Also, don’t forget to tell someone else your plans: which trail you’re hiking, the estimated time it’ll take to hike and your planned return time. Being prepared means better freedom once you’re out there.

Fueling and snacking smartly

Trail time often means prolonged activity, and exercise can cause lows. This means you may need more carbohydrates than usual when hiking. 

• Pack snacks rich in fast‐acting carbs (think glucose tablets, fruit bars or juice) in case you need to treat a low.  
• Also carry snacks that blend carbs, protein and healthy fat, which will stabilize blood sugar and energy levels. Fat and protein slow the absorption of carbohydrates over a longer period, preventing a blood sugar crash from exercise. An apple and peanut butter or a granola bar and trail mix are perfect snacks for these reasons. 
• Snack regularly during the hike—not just when you feel low. This proactive approach helps prevent a crash.

Test often and pivot

Testing your blood sugar often can be very helpful when hiking. Test your blood sugar before, during and after your hike, and pivot your expectations when needed! 

This may mean cutting your hike short if you’re experiencing constant lows, or eating snacks on the go to prevent a serious low blood sugar. 

Low blood sugar is usually defined as anything under 70 mg/dL. Blood sugar levels are considered seriously low once they reach 55 mg/dL or lower. 

When you’re outside your usual environment, your body may respond differently, including that your insulin sensitivity may increase with prolonged activity. This is because your muscle cells are better able to use available insulin in the body to take in glucose both during and after exercise. The same insulin dose may lower your sugar more than usual or you may need more carbs than typical to treat a low.

Pivoting plans and expectations is not a bad thing; sometimes it’s the best thing you can do for your mental and physical health. 

Preventing the low

Here are some of the most actionable habits to stop a hypo in its tracks:

• Even if you feel fine, eat a little before your sugar drops too far. For example, even if your blood sugar is 100 mg/dL, you may opt for a small snack to prevent it from going any lower. 
• If you’re on insulin, consider adjusting your basal/bolus insulins for the hike (check with your doctor). Prolonged activity may mean you need less insulin than usual.  
• Always carry a fast-acting carbohydrate (glucose tabs, juice, etc.). 
• Always have glucagon on hand and ensure someone you’re with knows how to recognize the signs of a severe low and how to use glucagon if needed.
• Stay hydrated—dehydration can affect glucose control.

Gear, environment & insulin safety

Hiking can introduce factors that your everyday routine may not.

• Keep your insulin, meters, CGM sensors and other supplies safe from extremes. Don’t leave your insulin in a hot car for several hours, and be wary of technology freezing if you’re hiking in the cold. 
• Wear proper footwear and socks. Blister prevention and proper footwear matter a lot for people with diabetes. Over time, diabetic nerve damage can lower your ability to feel pain, heat and cold. You may not realize you have an injury like a blister or cut until it gets infected. 
• Dress in layers and use sun protection. The weather can change quickly in the wilderness. Trails can go from sun to shade to wind in a hurry. If you get too cold or too hot, your body’s glucose regulation may shift.

Listen to your body and explore responsibly! 

You’re out in nature, so enjoy it! But remember: 

• If you start feeling shaky, dizzy, confused or are sweating a lot without effort, stop and check your sugar. You may be low without realizing it. 
• Be realistic about trail difficulty: elevation gain, uneven ground and altitude can all impact your sugar and energy levels if you’re a new hiker. 
• Hiking with a partner or group is ideal when you’re managing diabetes. Having someone aware of your condition adds safety. It’s not a good idea to hike alone. 

In short, treating your diabetes like you’d treat any other piece of gear can open up the trails in ways you may not have thought possible. With a little planning, smart snacking, frequent testing and the right mindset, you can hike safely and happily. Here’s to fresh air, strong legs, steady sugars and those trail views you’ll never forget.