Maintaining healthy, glowing skin includes proper hydration from within. Drinking water is a great first step, but optimal internal hydration comes from a combination of water, hydrating foods, nourishing fats, and essential electrolytes. This balanced approach helps maintain your skin’s moisture levels and supports its overall health from the inside out.

How to Hydrate for Healthy, Glowing Skin

1. Drink Plenty of Water

Drinking water helps flush out toxins, keeps your cells hydrated, and maintains skin elasticity and smoothness. Drink at least 8 glasses, 64 ounces, of water per day or more based on your needs, and increase your intake with physical activity, hot weather, or humidity.

2. Eat Water-Rich Foods

Eating fruits and vegetables with high water content helps hydrate your body and provides essential vitamins, antioxidants, and fiber that support skin health. Great choices include cucumber (96% water), watermelon (92% water), oranges (86% water), strawberries (91% water), and zucchini (95% water).

3. Balance Electrolytes

Electrolytes like potassium, sodium, magnesium, and calcium help your body absorb and retain the water it needs to stay hydrated. To maintain balanced electrolytes, eat foods rich in potassium (bananas, spinach, avocados), magnesium (nuts, seeds, leafy greens), and calcium (dairy, fortified plant milks, broccoli). Staying hydrated with a variety of foods ensures your body absorbs and holds onto the water it needs for healthy skin.

4. Incorporate Healthy Fats

Healthy fats support your skin’s natural barrier, which locks in moisture and prevents dryness. Include omega-3-rich foods like salmon, flaxseeds, chia seeds, and walnuts to keep your skin supple and hydrated.

5. Limit Dehydrating Foods and Drinks

Some foods and drinks can dehydrate your body. Reducing alcohol, caffeine, and processed salty foods can help maintain hydration. Instead, opt for herbal teas, coconut water, or fruit-infused water.

6. Add Hydrating Herbs and Spices

Herbs like mint and parsley are not only hydrating but also reduce inflammation and promote healthier skin. These herbs are full of antioxidants and help support your skin’s appearance.

7. Boost Hydration with Soups and Smoothies

Soups made with hydrating vegetables, especially broth-based options, and smoothies made with water-rich fruits like cucumber, berries, and leafy greens can provide an extra hydration boost while also offering vitamins.

8. Don’t Forget Green Tea

Green tea provides hydration and is packed with antioxidants, like catechins, which help fight free radical damage and improve skin texture. While it’s hydrating, keep in mind that green tea contains caffeine, which may have a mild diuretic effect. To stay properly hydrated, balance your green tea intake with plenty of water throughout the day.

9. Eat Hydrating Snacks

Snacking on hydrating foods like celery sticks, melon slices, and grapes throughout the day helps maintain hydration levels and keeps your skin glowing.

10. Monitor Salt Intake

Excess salt can contribute to both dehydration and water retention, leading to puffiness. Opt for fresh, whole foods rather than processed options, and use natural seasonings like herbs or lemon instead of salt.

11. Nourish With Skin-Loving Vitamins 

Vitamins such as Vitamin E, found in nuts and seeds, help retain moisture in the skin, while Vitamin C, found in citrus fruits, peppers, and tomatoes, aids in collagen production and boosts skin hydration.

12. Stay Consistent

Daily hydration through both water intake and a balanced diet will help keep your skin consistently rejuvenated, smooth, and healthy. By focusing on internal hydration, you’ll support overall skin health and keep your complexion hydrated from the inside out.

Quick Tips

• Drink a glass of water as soon as you wake up to jumpstart hydration.
• Carry a water bottle to keep water with you throughout the day so you’re always sipping.
• Infuse your water with slices of lemon, cucumber, or berries for a refreshing twist.
• Set phone alerts to remind you to drink water regularly.
• Eat hydrating, water-rich snacks like cucumber slices or grapes and keep them easily within reach.