by The Importance of Internal and External Hydration
Hydration is one of the most overlooked yet essential factors for healthy, glowing skin. While skincare products help lock in moisture, true skin hydration starts from within. Internal hydration (drinking enough water and eating hydrating foods) works to nourish skin cells from the inside, while external hydration (using skincare and managing environmental factors) ensures moisture stays locked into the skin barrier.
If you’ve ever dealt with dull, dry, or irritated skin, you may need to focus on both internal and external hydration to restore balance. Fortunately, there are many ways to do so.
Does Drinking Water Affect Skin Health?
The question “Does drinking more water improve skin?” is widely debated in skincare. While water alone won’t magically erase wrinkles or acne, it does play a crucial role in maintaining overall skin health.
Here’s how drinking enough water helps your skin:
– Boosts elasticity: Hydration keeps skin plump and reduces fine lines.
– Flushes out toxins: Helps remove impurities that could cause breakouts.
– Balances oil production: Dehydration can cause excess oil production, leading to acne.
– Prevents flakiness and dryness: Without enough water, skin can feel tight and rough.
How much water should you drink?
The recommended daily intake is 2.7 liters (91 oz) for women and 3.7 liters (125 oz) for men, but this varies based on activity level and climate. Drinking water alone isn’t enough—you also need to eat hydrating foods and use proper skincare to maintain optimal moisture levels.
What Foods Help Hydrate Your Skin?
- Vitamin C – Boosts collagen production and helps the skin retain moisture by strengthening the skin barrier, preventing water loss.
Sources: Fruits (Oranges, Strawberries, Kiwi, Pineapple), Vegetables (Bell Peppers, Broccoli) - Vitamin E – A powerful antioxidant that locks in moisture and protects the skin from dryness by reinforcing the lipid barrier.
Sources: Nuts & Seeds (Almonds, Sunflower Seeds, Hazelnuts), Vegetables (Spinach, Kale), Healthy Fats (Avocados, Olive Oil) - Omega-3 Fatty Acids – Essential fats that help maintain the skin’s natural oil balance, reducing inflammation and preventing dehydration.
Sources: Fish (Salmon, Sardines, Mackerel), Seeds (Chia Seeds, Flaxseeds), Nuts (Walnuts) - Zinc – Supports skin healing and hydration by regulating oil production and preventing moisture loss, especially for acne-prone or sensitive skin.
Sources: Legumes (Chickpeas, Lentils, Black Beans), Nuts & Seeds (Pumpkin Seeds, Cashews, Sesame Seeds), Seafood (Oysters, Crab) - Vitamin A – Encourages cell turnover and helps the skin retain hydration by strengthening its protective barrier, preventing dryness and irritation.
Sources: Vegetables (Sweet Potatoes, Carrots, Spinach, Kale), Fruits (Mangoes, Cantaloupe), Animal Products (Liver, Eggs) - Biotin – Essential for skin hydration and elasticity, biotin helps prevent dryness and flakiness by supporting healthy fat production.
Sources: Nuts & Seeds (Almonds, Peanuts, Sunflower Seeds), Fruits (Bananas, Avocados), Dairy & Eggs (Eggs, Milk, Cheese), Vegetables (Mushrooms, Sweet Potatoes) - Selenium – An antioxidant that helps protect skin from oxidative stress and boosts moisture retention, keeping the skin soft and supple.
Sources: Nuts & Seeds (Brazil Nuts, Sunflower Seeds), Seafood (Tuna, Shrimp), Grains (Brown Rice, Whole Wheat), Poultry (Chicken, Turkey) - Hyaluronic Acid – A humectant that attracts and retains water, providing deep hydration and plumping the skin.
Sources: Bone Broth, Soy-Based Foods (Tofu, Edamame), Fruits (Citrus Fruits, Grapes), Vegetables (Leafy Greens, Root Vegetables) - Glycerin – A skin-conditioning agent that draws moisture from the environment into the skin, keeping it hydrated and smooth.
Sources: Grains (Oats, Barley), Vegetables (Beets, Carrots, Potatoes), Fruits (Coconuts, Berries) - Aloe Vera – Naturally soothing and hydrating, aloe vera calms irritation while replenishing moisture, making it great for dehydrated or sensitive skin.
Sources: Aloe Vera Gel, Cactus Water, Fruits (Watermelon, Cucumber), Leafy Greens
Best Skincare Products to Help Hydrate Skin
Drinking water alone won’t instantly hydrate your skin—you need the right skincare products to lock in moisture and strengthen your skin barrier. Different types of skincare products play unique roles in attracting, retaining, and sealing in hydration, ensuring your skin stays plump and healthy.
Types of Hydrating Skincare Products & How They Help:
- Moisturizers – The most important step in keeping your skin hydrated, moisturizers work by sealing in water and preventing moisture loss. They often contain ingredients like ceramides, hyaluronic acid, and glycerin, which help repair and maintain the skin barrier.
- Serums – These are lightweight, fast-absorbing formulas that deliver deep hydration into the skin. Serums with hyaluronic acid or niacinamide help draw moisture into the skin, making it plumper and more hydrated.
- Facial Mists & Toners – These provide a quick boost of hydration throughout the day and prep the skin before applying serums or moisturizers. Ingredients like rose water, aloe vera, and glycerin can help refresh and soothe dry skin.
- Cleansers – Hydrating cleansers remove dirt and impurities without stripping the skin of its natural oils. Look for gentle, non-foaming cleansers with ceramides or hyaluronic acid to keep your skin balanced and soft.
- Face Oils – Though not hydrating on their own, face oils help seal in moisture when layered over hydrating products. Oils like squalene, jojoba, and rosehip reinforce the skin’s protective barrier, preventing water loss.
- Humidifiers – While not a skincare product, humidifiers add moisture to the air, preventing your skin from drying out due to environmental factors like heating, air conditioning, or low humidity.
Do Environmental Factors Play a Role in Skin Hydration?
Yes, your environment has a huge impact on your skin’s hydration levels. Factors like weather, air quality, and lifestyle habits can all contribute to dehydration.
Common Environmental Factors That Dehydrate Skin:
- Cold weather & low humidity → Dries out the skin barrier.
- Hot weather & excessive sweating → Leads to water loss and oil imbalance.
- Air conditioning & heating → Pulls moisture from the air and skin.
- High pollution levels → Damages the skin barrier, leading to moisture loss.
- Long showers with hot water → Strips natural oils, leaving skin dehydrated.
Solutions to Protect Skin Hydration:
- Use a humidifier indoors to maintain moisture levels.
- Switch to lukewarm showers to avoid stripping natural oils.
- Apply moisturizer immediately after cleansing to trap hydration.
- Protect your skin with SPF to prevent moisture loss from sun exposure.
- Use hydrating overnight masks to repair your skin while you sleep.
