Thrill-Seeker’s Guide: Conquering Adventure Sports with T1D

Written By Amy Rouech

If you love adventure sports- rock climbing, surfing, skiing, mountain biking- you might be wondering: Can I still do this with T1D? The answer? Absolutely! With the right preparation and awareness, you can take on any adventure.

This guide will help you manage T1D while climbing cliffs, catching waves or carving down snowy mountains- without letting blood sugar crashes or spikes slow you down.

Step 1: Know How Adventure Sports Affect Blood Sugar

Every adventure sport impacts blood sugar differently:

  • Rock Climbing & Bouldering- Short bursts of high-intensity effort can cause spikes, but long climbs may lead to drops later.

  • Surfing & Paddleboarding- Paddling can lower blood sugar over time, and cold water can make insulin more effective

  • Skiing & Snowboarding- Cold weather may cause delayed lows, while adrenaline from fast descents can cause temporary spikes

  • Hiking & Trail Running- Long periods of activity usually cause steady drops, so slow-release carbs help

  • Mountain Biking & BMX- A mix of intense bursts and endurance riding means blood sugar may swing both ways

Top Tip: Tracking how your body reacts to different sports helps you adjust insulin, food and breaks to keep things steady.

Step 2: Build Your Adventure Kit

When heading into the mountains, ocean or wilderness- pack a T1D-friendly adventure bag with:

  • Fast-acting sugar (glucose tablets, jelly babies, fruit juice)

  • Slow-release carbs (flapjacks, oat bar, peanut butter crackers)

  • Extra insulin & pump supplies (in a waterproof container if needed)

  • Blood glucose meter or CGM + backup strips)

  • Plenty of water (hydration is key, especially at altitude)

  • A cooling case for insulin (for hot weather)

  • A medical ID bracelet or card (just in case)

  • A headtorch & whistle (if heading into remote areas)

Top Tip: For water-based sports like surfing, consider a waterproof waist pouch for glucose tabs

Step 3: Fuel Up & Check Blood Sugar Before You Start

  • Check your blood sugar before heading out

  • If you’re below 5.5 mmol/L, have a small carb snack before starting

  • If you’re between 5.5- 10 mmol/L, you’re in good range

  • If you’re above 14 mmol/L, check for ketones before exerting yourself

Top Tip: For long adventures (multi-pitch climbing, ski touring, all day hikes) plan to check blood sugar every 30-60 minutes. If you’re wearing a CGM, set alerts to stay ahead of any spikes or lows.

Step 4: Adjust for Extreme Conditions

  • Cold Weather (Skiing, Ice Climbing, Winter Hiking)- Insulin works faster in the cold, increasing the risk of lows. Keep insulin warm inside your jacket and bring extra snacks

  • How Weather (Surfing, Desert Trekking, Mountain Biking in Summer)- Heat can make insulin less effective. Stay hydrated and store insulin in a cooling pouch

  • Altitude (High Mountain Hiking & Climbing)- At high altitudes, blood sugar can be less predictable. Test more often and carry extra supplies.

Step 5: Know How to Handle Lows & Highs in the Wild

  • Feeling shaky, dizzy or weak? You may be going low- eat fast-acting sugar and stop until you feel stable.

  • Feeling thirsty, sluggish or foggy? You might be running high- drink water, check ketones and adjust insulin if needed

Pro Tip: Always tell your adventure buddies about your diabetes and what to do if you have a hypo

Step 6: Adjust for Pumps, CGMs & Injections

  • Pump Users- Lower your basal rate before long activities. For water sports, disconnect or use a waterproof cover

  • CGM Users- Be aware that sweat, impact or extreme cold might affect sensor readings. Always carry a backup glucometer.

  • MDI (Multiple Daily Injection) Users- Consider adjusting mealtime insulin for long or intense adventures.

Step 7: Get Out There & Have Fun!

Adventure sports push your limits, and T1D doesn’t have to hold you back. With smart planning, you can enjoy rock climbing in the Peak District, surfing in Cornwall, skiing in the Alps or hiking in Scotland- without worrying about your blood sugar.

Inspiring UK T1D Adventurers

Need proof that T1D can take on epic challenges? Check out these inspiring adventurers:

  • Mel Stephenson-Gray- Climbed Kilimanjaro with T1D

  • Roddy Riddle- A T1D ultra-endurance athlete who completed the Marathon des Sables

  • Team Novo Nordisk- A pro cycling team made up entirely of riders with T1D

Amy Rouech
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