Understanding Hypoglycemia and Hyperglycemia
Hypoglycemia (Low Blood Sugar)
Hypoglycemia occurs when blood glucose levels fall below normal levels (typically below 4 mmol/L or 70 mg/dL).
Common Causes of Hypoglycemia:
- Exercise-Related Causes
- Prolonged physical activity without proper fuel intake
- Excessive exercise intensity without adequate carbohydrate consumption
- Poor timing of meals around exercise sessions
- Medication-Related Causes
- Too much insulin or diabetes medication
- Incorrect timing of insulin doses
- Miscalculation of insulin needs for activity level
- Dietary Causes
- Skipping or delaying meals
- Insufficient carbohydrate intake
- Poor meal planning
Athletes should monitor their blood glucose levels before, during, and after intense exercise sessions to prevent hypoglycemic episodes.
Hyperglycemia (High Blood Sugar)
Hyperglycemia occurs when blood glucose levels rise above normal levels (typically above 7 mmol/L or 126 mg/dL when fasting).
Common Causes of Hyperglycemia:
- Dietary Causes
- Excessive intake of simple carbohydrates
- Overeating
- Poor meal timing
- Consuming high-glycemic foods without proper balance
- Medical Causes
- Insufficient insulin production (Type 1 diabetes)
- Insulin resistance (Type 2 diabetes)
- Stress or illness
- Certain medications (like corticosteroids)
- Lifestyle Factors
- Physical inactivity
- Stress
- Dehydration
- Poor sleep
People often mistake thirst as hunger, leading to overconsumption of carbohydrates and subsequent hyperglycemia.
Exercise Considerations
Exercise can have different effects on blood glucose levels:
- Short, intense exercise may temporarily increase blood glucose
- Prolonged moderate exercise typically lowers blood glucose
A marathon runner might experience hypoglycemia during a race if they:
- Don't consume enough carbohydrates before the race
- Skip planned fuel intake during the race
- Don't adjust their insulin dosage (if diabetic)
Keep a food diary and monitor blood glucose levels to identify patterns and triggers for both conditions.
Prevention Strategies
For Athletes:
- Regular blood glucose monitoring
- Proper meal timing
- Adequate carbohydrate intake based on activity level
- Carrying quick-acting glucose sources during exercise
- Proper hydration
The symptoms of both conditions can be similar - always check blood glucose levels rather than assuming which condition you're experiencing.
