In this article, we'll review proven ways known to hydrate your skin internally throughout the day.
As a skinstudio first opening its doors in Toronto, Canada, we've treated numerous patients dealing with dry, dull skin, especially in our challenging climate with cold winters and dry indoor heating. While external moisturizers are vital, lasting skin hydration begins inside the body. Internal hydration via diet, fluids, and supplements; supports the skin's barrier, can boost elasticity, and also promotes that healthy glow. Dehydrated skin often shows heightened sensitivity, premature lines, and slower healing. This article details evidence-based methods, supported by clinical studies, to hydrate your skin from within. These draw from randomized trials and reviews to offer reliable, actionable advice. Results can differ by individual, so consult a healthcare provider before changes, especially with medical conditions.
The Science Behind Internal Skin Hydration
The skin's outer layer, the stratum corneum, serves as a moisture barrier. Internal elements like fluid intake, nutrient-dense foods, and supplements enhance dermal hydration, aid collagen synthesis, and curb water loss through the skin (TEWL). Reviews highlight how proper hydration and nutrients influence skin's cellular processes (Akdeniz et al., 2018).
1. Prioritize Drinking Water and Hydrating Fluids
Water forms the basis of internal hydration. Health Canada advises about 2.7 liters daily for women and 3.7 liters for men from all sources, but boosting intake can benefit skin directly.
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Daily Water Intake: Studies indicate higher water consumption improves skin in those with low baseline intake. Women increasing intake by 2 liters daily for 30 days saw better hydration and elasticity (Palma et al., 2015). A trial with additional 1 liter of mineral water daily increased skin hydration as assessed clinically (Mac-Mary et al., 2006). Systematic reviews confirm extra water enhances stratum corneum hydration via improved fluid balance (Akdeniz et al., 2018).
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Other Fluids: Opt for herbal teas or infused waters; limit caffeine and alcohol, which dehydrate. Mineral waters may add benefits for skin density (Williams et al., 2007).
Throughout the Day Tip: Begin with 500ml on waking, sip 250ml hourly, and finish with a glass pre-bed. Aim for 2-3 liters; use an app for tracking.
2. Incorporate Hydrating Foods into Your Meals
High-water-content foods with skin-nourishing nutrients hydrate while delivering antioxidants and fats for barrier strength.
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Water-Rich Fruits and Vegetables: Items like cucumbers (96% water), watermelon (92%), tomatoes, and greens provide hydration and vitamins. Reviews link plant-based diets to reduced oxidative stress and better moisture retention (Boelsma et al., 2003). High-fruit/veggie diets boost total water intake for skin hydration (Cao et al., 2020).
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Omega-3 Fatty Acids: Sources like salmon, walnuts, and flaxseeds bolster the lipid barrier. Reviews show omega-3s from fish enhance elasticity and hydration (Balić et al., 2020). Krill oil supplementation improved skin hydration and reduced water loss (Handeland et al., 2024).
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Polyphenol-Rich Foods: Green tea, berries, and cocoa combat inflammation. Evidence links polyphenols in green tea to better hydration and skin properties (Heinrich et al., 2011; Zheng et al., 2024).
Throughout the Day Tip: Breakfast: Oatmeal with berries. Lunch: Salad with cucumber, tomatoes, and salmon. Snack: Watermelon or yogurt. Dinner: Broccoli and fatty fish. Target 5-7 fruit/veggie servings daily.
3. Consider Evidence-Based Supplements
Supplements address dietary gaps but aren't replacements. Select Health Canada-approved options; consult a doctor.
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Collagen Peptides: These boost hydration and elasticity. A meta-analysis of RCTs found notable improvements in hydration, wrinkles, and elasticity after 8-12 weeks (Pu et al., 2023). Oral collagen increased skin moisture and density in placebo-controlled trials (Bolke et al., 2019; Proksch et al., 2013).
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Hyaluronic Acid: Attracts water to skin. Trials show oral HA raises moisture and eases dryness (Hsu et al., 2021; Oe et al., 2024). It improved hydration and reduced wrinkles in double-blind studies (Göllner et al., 2017).
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Ceramides: Plant ceramides reinforce barriers. Trials with wheat or rice ceramides improved hydration and elasticity (Bizot et al., 2017; Leo et al., 2022).
Throughout the Day Tip: Pair collagen or HA with breakfast (2.5-10g daily). Take omega-3s with lunch/dinner for absorption.
Building a Daily Routine for Optimal Hydration
Blend these for a routine:
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Morning: 500ml water + collagen. Berries and yogurt breakfast.
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Midday: Herbal tea. Veggie/omega-3 lunch.
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Afternoon: Fruit snack; hourly water.
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Evening: HA with fish/greens dinner. 250ml water pre-bed.
Benefits often appear in 4-12 weeks. Pair with topical care for synergy (Piccardi & Manissier, 2009).
Final Thoughts
Internal skin hydration via fluids, foods, and supplements is a science-backed approach for resilient skin against stressors. As a Canadian skincare clinic, we advocate year-round adoption to counter environmental factors. If you struggle with persistent dryness, you may want to explore a professional evaluation and skincare product recommendations from our staff in clinic. Remember: if you hydrate well, your skin will reflect it!
References
Akdeniz, M., Tomova‐Simitchieva, T., Dobos, G., Blume-Peytavi, U., & Kottner, J. (2018). Does dietary fluid intake affect skin hydration in healthy humans? A systematic literature review. Skin Research and Technology, 24(3), 414-421. https://doi.org/10.1111/srt.12454
Balić, A., Vlašić, D., Žužul, K., Marinović, B., et al. (2020). Omega-3 versus omega-6 polyunsaturated fatty acids in the prevention and treatment of inflammatory skin diseases. International Journal of Molecular Sciences, 21(3), 741. https://doi.org/10.3390/ijms21030741
Bizot, V., Cestone, E., Michelotti, A., & Nobile, V. (2017). Improving skin hydration and age-related symptoms by oral administration of wheat glucosylceramides and digalactosyl diglycerides: A human clinical study. Cosmetics, 4(4), 37. https://doi.org/10.3390/cosmetics4040037
Boelsma, E., Van de Vijver, L. P. L., Goldbohm, R. A., Klöpping-Ketelaars, I. A. A., Hendriks, H. F. J., & Roza, L. (2003). Human skin condition and its associations with nutrient concentrations in serum and diet. The American Journal of Clinical Nutrition, 77(4), 348-355. https://doi.org/10.1093/ajcn/77.2.348
Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study. Nutrients, 11(10), 2494. https://doi.org/10.3390/nu11102494
Cao, C., Xiao, Z., Wu, Y., & Ge, C. (2020). Diet and skin aging—from the perspective of food nutrition. Nutrients, 12(3), 870. https://doi.org/10.3390/nu12030870
Göllner, I., Voss, W., von Hehn, U., et al. (2017). Ingestion of an oral hyaluronan solution improves skin hydration, wrinkle reduction, elasticity, and skin roughness: results of a clinical study. Journal of Evidence-Based Complementary & Alternative Medicine, 22(4), 816-823. https://doi.org/10.1177/2156587217743640
Handeland, K., Wakeman, M., et al. (2024). Krill oil supplementation improves transepidermal water loss, hydration and elasticity of the skin in healthy adults: Results from two randomized, double-blind, placebo-controlled trials. Journal of Cosmetic Dermatology. https://doi.org/10.1111/jocd.16513
Heinrich, U., Moore, C. E., De Spirt, S., Tronnier, H., & Stahl, W. (2011). Green tea polyphenols provide photoprotection, increase microcirculation, and modulate skin properties of women. The Journal of Nutrition, 141(6), 1202-1208. https://doi.org/10.3945/jn.110.136465
Hsu, T. F., Su, Z. R., Hsieh, Y. H., Wang, M. F., Oe, M., et al. (2021). Oral hyaluronan relieves wrinkles and improves dry skin: A 12-week double-blinded, placebo-controlled study. Nutrients, 13(7), 2220. https://doi.org/10.3390/nu13072220
Leo, T. K., Tan, E. S. S., Amini, F., Rehman, N., Ng, E. S. C., et al. (2022). Effect of rice (Oryza sativa L.) ceramides supplementation on improving skin barrier functions and depigmentation: An open-label prospective study. Nutrients, 14(13), 2737. https://doi.org/10.3390/nu14132737
Mac-Mary, S., Creidi, P., Marsaut, D., et al. (2006). Assessment of effects of an additional dietary natural mineral water uptake on skin hydration in healthy subjects by dynamic barrier function measurements and clinic evaluation. Skin Research and Technology, 12(3), 199-205. https://doi.org/10.1111/j.0909-752X.2006.00160.x
Oe, M., Wang, W., Kuriyama, K., Takeda, Y., et al. (2024). Oral sodium hyaluronate moisturizes skin in healthy adults: An 8-week, randomized, double-blinded, placebo-controlled study. Food and Nutrition Sciences. https://www.scirp.org/journal/paperinformation?paperid=137514
Palma, L., Marques, L. T., Bujan, J., & Rodrigues, L. M. (2015). Dietary water affects human skin hydration and biomechanics. Clinical, Cosmetic and Investigational Dermatology, 8, 413-421. https://doi.org/10.2147/CCID.S86822
Piccardi, N., & Manissier, P. (2009). Nutrition and nutritional supplementation: Impact on skin health and beauty. Dermato-Endocrinology, 1(5), 271-274. https://doi.org/10.4161/derm.1.5.9706
Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2013). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study. Skin Pharmacology and Physiology, 27(1), 47-55. https://doi.org/10.1159/000351376
Pu, S. Y., Huang, Y. L., Pu, C. M., Kang, Y. N., Hoang, K. D., Chen, K. H., Chen, C., & Liang, W. M. (2023). Effects of oral collagen for skin anti-aging: A systematic review and meta-analysis. Nutrients, 15(9), 2080. https://doi.org/10.3390/nu15092080
Williams, S., Krueger, N., Davids, M., et al. (2007). Effect of fluid intake on skin physiology: distinct differences between drinking mineral water and tap water. International Journal of Cosmetic Science, 29(6), 413-418. https://doi.org/10.1111/j.1467-2494.2007.00366.x
Zheng, X. Q., Zhang, X. H., Gao, H. Q., Huang, L. Y., Ye, J. J., & others. (2024). Green tea catechins and skin health. Antioxidants, 13(12), 1506. https://doi.org/10.3390/antiox13121506
