Our Dietitian Explains: Hydration and Your Skin Health

With summer right around the corner, hydration is even more important. Keeping your skin hydrated minimizes extra sebum oil production. 

All year round it is important to consume at least 8-10 glasses (64-80 oz.) of water daily. When working out or as the temperature rises, it is important to consume even more. Getting this intake throughout the day, rather than chugging it all at once, will keep you and your skin hydrated longer.

The relationship between hydration and clear skin

Water has many roles in the body. It regulates body temperature, transports nutrients, moisten body tissues and acts as a protective layer around the skin. This is crucial for protecting that barrier to decrease and prevent development of acne. Drinking water helps to flush out toxins, which can help reduce the appearance of acne as well. When toxins are flushed out, inflammation in the body decreases. 

Foods that are high in salt or sugar can cause dehydration (oftentimes increasing inflammation in the body as well), as can foods that are spicy. It is important to balance these foods with plenty of water and other hydrating fluids to stay hydrated and minimize acne. Other ways to decrease inflammation include the increase of fiber and omega 3’s which can be discussed further when booking a consultation with one of our dietitians. 

Sources of hydration and dehydration 

Besides water there are other ways to stay hydrated. You can try eating water-rich foods like cucumbers, watermelon, strawberries, and celery. Drinking tea or adding fruit to your water can make it more interesting. It's a great way to stay hydrated and get some extra vitamins and minerals at the same time.

Fun fact: Celery is actually 95% water!

While it is important to hydrate, be aware of sources that can dehydrate you and cause the opposite effects. Drinks that contain caffeine or alcohol can dehydrate you, and if you’re excessively sweating or experiencing vomiting or diarrhea, these things can increase your need for fluids as well.

Tips to help you consume more water

Having trouble consuming water? Here are some tips that may make it easier on you:

1. Start your day with a glass of water

After a night’s rest, our body has gone hours replenishing our water. Before your morning tea or coffee - especially if it contains caffeine, it is important to hydrate your body. Oftentimes when doing so, your body’s thirst cues will show up more frequently throughout the day to tell you to get your water on!

2. Keep a glass of water next to your workspace

Working is one of the biggest distractions that keeps us occupied throughout the day where time passes us by. Keeping a glass right next to you during the day will help you think about it. Bonus tip: look for free water apps that send reminders to your phone that make a “splash” sound to remind you to drink

3. Use a (sustainable!) straw

Sipping through a straw often makes hydration easier. Before you know it you’ll be refilling your next glass.

4. Add natural flavors to your water

Lemon and lime are frequently added to water to give it some flavor. Strawberries + basil or mint is also a great summer flavor. Get creative!

5. Bringing an empty reusable water bottle 

Pro Tip: When traveling is to bring a reusable water bottle! Airports and most public places have refill stations that are often filtered. 

Using Phyla keeps your skin hydrated while in addition you should take these hydration tips into your daily routine. Book a consultation as a part of Phyla Care and Phyla+ where you can meet with our on-staff dietitian to discuss other factors in your diet that may be contributing to your acne while finding an individual approach to staying hydrated.