Diabetes & exercise: preventing hypos
Exercising with diabetes and hypos: how to recognize, prevent and cope with them
Exercising with diabetes is incredibly valuable. It helps keep your blood sugar levels stable, boosts your energy, and reduces the risk of complications. However, many people with diabetes experience hypoglycemia sooner or later during or after exercise . And that can be nerve-wracking. The question is: how do you best deal with this? And should you be worried?
The answer is reassuring: no, hypoglycemia doesn't have to be a reason to avoid exercise. In this blog post, you'll learn:
- Why hypos can occur during exercise
- How to recognize a hypo
- What to do if you get a hypo
- How to prevent a hypo
- And above all: why you can still keep moving with confidence
What is a hypo again?
A hypo, or hypoglycemia , means your blood sugar drops below normal—usually below 3.9 mmol/L . Your body then experiences a lack of energy, which can lead to various symptoms such as trembling, sweating, dizziness, or palpitations.
During exercise, your body uses more glucose than normal , making hypoglycemia more likely. This risk is especially high if you use insulin or blood sugar-lowering medication.
Why are you more likely to get hypoglycemia during exercise?
This has everything to do with energy consumption and insulin action . During exercise:
- Do your muscles use more glucose (sugar) as fuel?
- Does your body become more sensitive to insulin?
- Previously administered insulin works more efficiently and sometimes even longer
This is good news for your insulin sensitivity, but it also requires extra vigilance.
How do you recognize a hypo during exercise?
The symptoms of hypoglycemia during exercise aren't always easy to distinguish from those of normal exertion. So, watch out for these signs:
- Sudden sweating, different from normal
- To shake or tremble
- Sudden fatigue or weakness
- Rapid heartbeat or restlessness
- Dizziness or blurred vision
- Hunger feeling
- Confusion or loss of concentration
Unsure? Always measure. Especially if you're training with a CGM or FGM, you can quickly see whether your blood sugar is dropping or stable.
What do you do if you have a hypo while exercising?
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Stop exercising immediately
Safety first. Find a place to sit or rest. -
Measure your blood sugar
Confirm the hypo with your glucose meter or CGM. Watch for trend arrows! -
Take fast carbohydrates
Think of 15-20 grams of fast sugars:-
1 glass of cola (150 ml)
-
3-4 dextro tablets
-
1 tablespoon honey
-
1 serving of sports drink (fast version)
-
-
Wait and measure again
Wait 10-15 minutes, measure again, and repeat if necessary. -
Follow with slow carbohydrates (optional)
If you're going to be active for a long time, also eat something slow like a banana or granola bar.
How do you prevent hypoglycemia during exercise?
Prevention is, of course, better than cure. Here are proven strategies:
1. Choose the right time to exercise
Do not exercise immediately after a meal bolus (when using insulin), but plan your session, for example, 1-2 hours after your meal.
2. Don't start with low blood sugar
Always start with a safe value: ideally between 6-10 mmol/L , depending on your experience.
3. Adjust your insulin
Consult with your diabetes healthcare provider about reducing insulin during prolonged or intense exercise. Many athletes (temporarily) reduce their bolus or basal rate before exercising.
4. Eat on time
A small snack beforehand (for example a banana or energy bar) can prevent a lot of misery – especially during endurance training.
5. Always take hypo-snacks with you
Make sure your gym bag, pocket, or clothes have a safe place for your fast carbs. ( Tip: DiaMove sportswear has clever pump pockets – handy for your hypo snacks too! )
6. Use technology
A CGM or FGM provides real-time insight into your blood sugar and trend arrows – crucial for safe exercise.
And what if you do get a hypo?
This happens to even the most experienced athletes. A hypo during exercise is n't a sign of failure or that exercise is "dangerous." It primarily means your body is responding—and that you're learning. Every hypo offers valuable insights:
- Was your insulin dosage too high?
- Did you wait too long to eat?
- Was the intensity of the training higher than expected?
Use your hypo as feedback. If necessary, write down what happened and how you responded. This will help you manage your diabetes and your exercise more effectively.
Exercising with confidence: how DiaMove helps
At DiaMove, we understand the unique challenges and benefits of exercising with diabetes. That's why we offer:
- Comfortable sportswear with pump pockets – specially designed for active people with diabetes.
- Ready-made and personalized training schedules – tailored to your level and blood sugar goals.
- DiaMove Pro membership – with access to a community of athletes with diabetes, exclusive blogs, tips and extra support.
Check out our training schedules or discover the difference of exercising with a brand that truly understands your situation.
Finally, don't let anything hold you back
Yes, hypos are part of life. But they don't have to hold you back. With the right preparation, knowledge, and support, you can exercise safely, effectively, and confidently – and enjoy all the benefits that exercise has to offer.
Keep moving. Keep learning. Stay strong.
DiaMove – Your movement, your control.