A Guide to Thriving in Sports with T1D
For children with Type 1 Diabetes (T1D), sports can be an incredible way to build confidence, stay healthy and have fun, but managing blood glucose levels while sprinting across a football pitch or swimming laps can be a bit of a puzzle. The good news? With the right preparation and support, your child can absolutely succeed in sports- whether they dream of the Olympics or just want to have fun.
Here’s 7 tips for helping your young athlete navigate sports while keeping their diabetes in check.
1. Know That Every Sport (and Child) is Different
Different sports affect blood sugar in different ways. Activities like long-distance running or swimming can cause gradual blood sugar drops, while high-intensity sports like rugby or basketball might cause spikes. Every child’s response is unique, so tracking patterns over time is key.
Tip: Keep a log of your child’s blood sugar before, during and after practice or games to sport trends.
2. Communicating with Coaches: Setting Up for Success
Your child’s coach plays a big role in their sports experience, so keeping them informed about T1D is essential. Most coaches want to help, but they may not know much about diabetes.
What to Share with the Coach:
A basic overview of Type 1 Diabetes (they don’t need to be experts, just aware).
Signs of low and high blood sugar and how they affect performance.
What to do in an emergency (where to find glucose, when to call for help).
Your child’s specific needs, like checking blood sugar during breaks or carrying supplies.
How to Keep Communication Smooth:
Have a quick meeting before the season starts- offer a simple info sheet they can reference
Reassure them that your child is capable but may need occasional accommodations.
Encourage your child to self-advocate- teaching them to speak up when they need a break or a snack builds confidence.
Tip: If your child is younger or just starting out with sport, consider staying on the sideline to support them and help manage their T1D. If your child is older, encourage them to be part of the conversation- it helps them take ownership of their diabetes management.
3. Pre-Game Fueling: Balance is Key
What your child eats before sports can make or break their performance (and their blood sugar levels).
Carbs are crucial-but timing matters. Eating a balanced meal or snack with complex carbs (like whole grains, fruit, or yoghurt) about an hour before activity helps provide steady energy.
Protein and fat help stabilise blood sugar, so pair carbs with something like peanut butter, cheese or nuts.
Avoid rapid-digesting sugars right before exercise- they can cause a quick spike and crash.
Tip: Experiment with different pre-game meals to see what works best for your child.
4. Always Have a Game Plan for Lows
Exercise increases insulin sensitivity, meaning your child may be more prone to low blood sugar (hypoglycemia). Having fast-acting glucose on hand is non-negotiable.
Pack a “low kit” with glucose tablets, juice boxes, granola bars or jelly babies.
Make sure the coach and teammates know where to find it in case of an emergency.
Set a timer for breaks to check blood sugar during longer practices or games.
Tip: Teach your child to recognise the signs of a low- dizziness, shakiness, fatigue- so they can act fast.
5. Hydration is a Secret Weapon
Dehydration can make blood sugar harder to control. Encourage your child to sip water before, during and after sports. Electrolyte drinks can help, but watch for ones loaded with sugar.
Tip: If your child is exercising for more than an hour, a small sports drink or diluted juice may help prevent lows.
6. Adjust Insulin as Needed
Insulin needs may change on game days. Some kids require less insulin before exercise to prevent lows, while others might need a slight increase if adrenaline causes spikes.
Work with your child’s diabetes care team to develop an insulin strategy that fits their sport.
Consider a continuous glucose monitor (CGM) if possible- it can help catch blood sugar swings early.
Tip: Encourage your child to listen to their body. If they feel “off,” a quick check and adjustment can prevent bigger issues and bolster their confidence.
7. Confidence is Key: Encourage, Adapt and Have Fun
The biggest gift you can give your child is the confidence to know they can do this. Help them understand that diabetes doesn’t define their abilities- it just means they need a little extra planning.
Celebrate small victories- like finishing a game without a blood sugar crash
Teach resilience. Some days will be tricky, but that’s okay.
Find role models- many pro athletes have T1D, like Henry Slade (Rugby-England & Exeter Chiefs), Sir Steve Redgrave (Rowing Five-Time Olympic Gold Medalist), Jade Atkin (Powerlifting-UK), Missy Foy (Marathon Running- USA), Jay Cutler (NFL), and Sam Fuld (MLB).
Tip: Let your child take the lead in managing their diabetes during sports- it builds independence and self-trust.
Final Thoughts
Type 1 Diabetes doesn’t have to sideline your child’s athletic dreams. With planning, support and a positive mindset, they can excel in any sport they love. Keep experimenting, stay flexible and most importantly- have fun!
