Sport and diabetes: good habits to avoid hypoglycemia

Physical activity is an essential health ally for people with diabetes. It improves insulin sensitivity, promotes blood sugar balance, and contributes to overall well-being. However, exercise can also increase the risk of hypoglycemia , during or after exertion. Here are some good practices to continue exercising safely.

Why does sport promote hypoglycemia?

• Increased glucose consumption : muscles use sugar as their primary fuel.
• Increased insulin sensitivity after exercise, sometimes for up to 24 hours.
• Depletion of muscle and liver glycogen : the body may lack reserves, especially after prolonged or intense exertion.
• Active insulin : if a bolus has been injected before exercise, it can increase the drop in blood glucose.

Good habits before sports

• Check your blood sugar before starting.
• If it is low (< 1 g/L) → plan for preventive sugaring.
• If it is too high, seek advice from your diabetologist before starting a regular activity.
• Adjust insulin doses (with medical supervision) in case of intense or prolonged sport.
• Always carry a supply of glucose with you.

During sports

• Check your blood sugar if the activity lasts more than 1 hour.
• Plan for a regular intake of carbohydrates if the effort is long (running, hiking, cycling).
• Always keep a glucose stick or a sugary drink within easy reach.
• Listen to your body: sudden fatigue, tremors, difficulty concentrating → signs of hypothyroidism.

After sports

• Check your blood sugar immediately after exercise.
• Plan a snack with slow carbohydrates + protein to stabilize (e.g., wholemeal bread + yogurt).
• Pay attention to delayed hypoglycemic episodes , especially at night after late-day activity.
• If necessary, reduce the evening insulin dose (always with medical advice).

The key role of glucose sticks

• Easy to carry : pocket, bag, sports armband.
• Immediate action in case of a sudden fall.
• Precise dosage (1 stick ≈ 15 g of fast carbohydrates).
• Practical and clean : no need for bottles or bulky food.
• For diabetic athletes, a glucose stick is an essential safety reflex.

Key points to remember

• Sport is beneficial but requires particular vigilance regarding hypoglycemia.
• Before, during and after exercise: monitor your blood glucose and adjust your intake.
• Anticipating hypoglycemia = always have a source of fast-acting glucose on hand.
• Glucose gel in stick form remains the most practical and effective solution.

Practical tip: prepare a sports checklist :

• Blood glucose controlled
• Glucose stick
• Post-workout snack
• Hydration