The main source of hydration is water, but there are many other sources that provide us with the necessary hydration and help us keep our skin young and our body healthy.
And while scientific research has established that hydration is a crucial part of maintaining overall health, you may be wondering: Is hydration really the path to healthy skin?
The connection between water and improving the appearance of the skin
Although you have probably heard that water can give you glowing skin without imperfections, there is no solid scientific evidence in this regard. A small study published in 2015 in Clinical, Cosmetic and Investigational Dermatology suggested, however, a relationship between hydration and skin health. Specifically, the researchers found that in people with low daily water intake – that is, those who were initially dehydrated – increasing water intake had a positive effect on the appearance of the skin and helped maintain skin hydration levels.
Dermatologists urge us to include an appropriate amount of water in the healthy routine of our skin.
“Skin hydration is a reflection of the body’s total hydration,” says Kathleen C. Suozzi, MD, director of cosmetic dermatology at Yale Medicine and assistant professor at Yale School of Medicine in New Haven, Connecticut. “If a person is dehydrated, there is less water transferred to the skin,” she explains.
Debra Jaliman, MD, a certified dermatologist in New York, adds that sufficient water intake can improve blood flow to the skin and body. She observes that the cells and tissues of the body are largely composed of water. “It’s important to stay hydrated,” adds Dr. Jaliman, who is also an assistant professor of dermatology at Mount Iinahn School of Medicine in Sinai and author of the book, Skin Rules: Trade Secrets from a Top New York Dermatologist. “If you are thirsty, then your body needs water. Drink enough water throughout the day so that the body does not feel dehydrated. ”
How much water do you need?
According to the Centers for Disease Control and Prevention (CDC), there is no clear official guidance on the amount of water a person should drink each day.
The right amount differs, depending on factors such as body weight, level of physical activity, climate and even breastfeeding, for women.
In 2004, the National Academy of Medicine recommended women between the ages of 19 and 30 to consume about 2.7 liters a day, and men the same age about 3.7 liters a day.
Some people still follow the 8 × 8 rule, which recommends drinking eight glasses of water a day. However, this was not based on studies.
To estimate the right amount, you can consider calories. If a person needs 2,000 calories a day, he should also consume 2,000 milliliters of water a day.
Suozzi says that about 13 cups of water for men and 9 cups of water for women is an adequate supply of fluids, as highlighted by the National Academies of Science, Engineering, and Medicine. But “if a person has a lot of loss of transepidermal water from sweating or heat, then this requirement increases,” she points out. Transepidermal water loss refers to water lost through the skin.
Other dietary factors, such as caffeinated beverages or water-rich foods, can also influence the body’s level of hydration.
Excessive water consumption can lead to water poisoning, a rare effect. When there is too much water in the body, salts and electrolytes become too diluted, causing a condition called hyponatremia, notes Medline Plus. “Excessive fluid intake can put pressure on the kidneys, which is the body’s filter organ,” says Suozzi.
Diet and lifestyle tips to keep your skin hydrated
To improve the hydration level of the body (and therefore the skin), follow these strategies supported by experts:
“Eat” your water
When it comes to achieving hydration goals, it can help you add water-rich foods to your plate. Don’t know where to start? Try cucumbers, celery, zucchini, watermelon, strawberries, and cauliflower.
Limit alcohol and sweets
“Alcohol dehydrates your body and skin,” says Jaliman. This can make the skin look wrinkled and drier. Many mixed drinks that contain alcohol are also loaded with sugar, which “wreaks havoc” on your skin as well. “People should not enjoy too many sugary sweets,” she notes, explaining that sugar strengthens collagen through a process called glycation, which ages the skin. “Too much sugar causes inflammation if you are prone to inflammatory skin conditions such as psoriasis and can lead to inflammation. It can aggravate conditions such as acne, rosacea, and eczema. ”
Try the humidifiers
“When topical products called moisturizers are applied to the skin, they can be absorbed and attract water,” explains Suozzi. Hyaluronic acid, a common ingredient in skincare, is an example of a moisturizer. Suozzi adds that emollients such as creams and ointments help retain moisture by reducing fluid loss from the outer protective layer of the skin.
Exfoliate your skin
The process “gets rid of dead skin and allows skincare products to penetrate more efficiently,” explains Jaliman. “Many people think that it can leave your skin too dry, but it only happens when someone exfoliates the skin too often, which can irritate the skin.” The American Academy of Dermatology finds that red and irritated skin after exfoliation may suggest over-exfoliation.
Use a serum
Post-exfoliation, using a good serum, also helps you in the hydration process. “Hyaluronic acid moisturizes the skin,” explains Jailman. “It is super moisturizing and has anti-aging properties. It is a natural moisturizer. Glycerin really moisturizes the skin. This serum is excellent for mature skin “, he adds.
Hydrate your air
A humidifier actually increases the humidity in the air, so “adding a humidifier to your home is also a great idea to add more hydration to your skin,” Jaliman suggests. “As the air becomes drier and cooler, your skin will need more moisture because the dry air sucks moisture from the skin,” she explains. “Every time you add moisture to dry air, it will benefit the skin and help relieve other problems, such as allergies.”
Optimize your shower routine
Nazanin Saedi, MD, director of the Jefferson Center for Laser Surgery and Cosmetic Dermatology in Philadelphia, suggests avoiding hot showers or washing your face with hot water because the heat “absorbs moisture from the skin.” Warm water is ideal for the skin.
Finally, when you apply the products, it can have an impact on the skin’s hydration level. “Get hydrated as soon as you get out of the shower,” suggests Dr. Saedi. Once out, gently dry the skin with a towel and apply a thick layer of cream to increase water absorption, she recommends.
It works both inside and out for your skin
If you do not maintain an adequate level of hydration, water consumption can be beneficial for skin health. But if you already drink the recommended daily amount of water and are sufficiently hydrated, consuming extra H2O will probably not drastically improve your health or the appearance of your skin.
That being said, incorporating hydration into your skincare routine, by exfoliating and applying a serum with effective ingredients immediately afterward, could have a positive effect on the skin. In addition, you can help your skin stay hydrated by avoiding contact with hot water, increasing the intake of water-rich foods, and possibly using a humidifier at home.
If you have additional questions, go to a dermatologist to receive specific recommendations based on the needs of your skin.
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