The relationship between water intake and skin health is a popular topic. Many people believe that drinking more water can lead to clear, glowing skin. But is there any scientific evidence to support this?
Water makes up about 60% of our body weight. It is essential for many bodily functions including regulating body temperature, cushioning joints, protecting organs and tissues, removing waste, and keeping skin healthy. Dehydration has been linked to dry, flaky skin and premature skin aging. This has led to the belief that drinking more water equals better skin health. But research suggests the relationship may not be so straightforward.
How does water impact skin?
Water influences skin health in a few key ways:
Keeps skin hydrated
Water provides moisture to all cells in the body, including skin cells. Dehydration leads to water loss, which can make skin feel dry, tight and less plump. Drinking adequate water is crucial for keeping skin hydrated.
Supports skin barrier function
The outer layer of skin acts as a protective barrier against external factors like microbes, chemicals, and pollution. Research shows dehydration impairs the skin barrier function, making it more prone to sensitivity and damage. Staying well-hydrated helps maintain and strengthen the skin barrier.
Delivers nutrients to skin cells
Water is involved in circulating nutrients like vitamins, minerals, amino acids, and antioxidants to skin cells. These nutrients are vital for new cell production, wound healing, and protecting against UV damage and inflammation. Lack of water can lead to slower cell turnover.
Removes toxins
Water helps dissolve toxins and carries waste products away from cells through urine, feces and sweat. This prevents buildup that can damage skin.
What’s the recommended water intake?
Most healthy adults should aim for:
– Women: Around 11.5 cups (2.7 liters)
– Men: Around 15.5 cups (3.7 liters)
This can come from water, other beverages and food. The water requirement can go up with exercise, hot climates, pregnancy and breastfeeding. Thirst is also a good indicator – if you’re thirsty, drink more!
Does drinking extra water lead to better skin?
Many people drink extra water throughout the day hoping it will give them clearer, healthier looking skin. But current research suggests drinking extra water alone provides minimal skin benefits for those who are already properly hydrated.
Studies on increased water intake
Several studies have looked at the effects of increased water consumption on skin health:
– A 2003 study had 54 women drink an extra 1.5 liters of water per day (about 6 cups) for 4 weeks. There were no significant improvements in skin microtopography, density, thickness or skin desquamation.
– A 2011 study had 25 women drink 3 liters of water per day (about 13 cups) for 5 weeks. There were no differences in skin hydration, pH, elasticity, roughness or density vs the control group.
– A 2014 study had women drink 2 liters of additional water per day (about 9 cups) for 6 weeks. No changes were found in skin hydration, pH, sebum production or elasticity.
Overall, current research does not show that drinking extra water beyond the recommended intake provides added skin benefits in those who are already well-hydrated.
Reasons for lack of benefit
There are a few reasons drinking extra water may not lead to noticeably clearer or “better” skin:
– The recommended water intake (11.5-15.5 cups/day) already optimizes skin health for most people. Consuming extra may provide no further advantages.
– Changes like decreased dryness or roughness from increased water intake can be subtle and hard to detect on a clinical level.
– Many factors beyond hydration influence skin health, including genetics, hormones, diet, sun exposure and skin care regimen. Simply drinking more water does not target these other aspects.
– Individual differences in baseline water needs and skin properties make standardized recommendations tricky. Some may see benefits from increasing water intake while others will not.
Are there exceptions?
While moderate evidence exists that extra water intake alone doesn’t benefit skin in those already hydrated, there are some exceptions:
Those with low intake or dehydration
Studies showing no skin benefits focused on participants who already drank around 8-12 cups of total fluid daily. Those who are under-hydrated or have a low fluid intake may see clearer improvements in skin hydration, dryness, and texture by optimizing water intake.
Very high water intake
There is limited evidence that consuming extremely high amounts of water substantially above recommendations for extended periods may benefit skin hydration. Most dermatologists agree this is unnecessary for skin health and may be unsafe. But minor benefits can’t be ruled out.
Sauna bathing and exercise
Vigorous sweating from sauna use, intense exercise, or hot weather increases water loss and the risk of dehydration. Boosting water intake surrounding these activities helps counteract moisture loss from sweat.
Dry climates and airplane travel
Low humidity environments lead to increased transcutaneous water loss from skin. Drinking additional water while in very dry climates or during long airplane flights may help maintain better skin hydration.
Certain skin conditions
Some chronic skin conditions like atopic dermatitis are characterized by impaired skin barrier function and increased trans-epidermal water loss. Staying well hydrated and drinking extra water during flares when skin is extra dry and flaky may provide modest relief.
Tips for optimizing water intake for skin
While excess water intake alone may not dramatically improve skin for those already hydrated, staying well hydrated by meeting daily recommendations is crucial. Here are some tips:
– Carry a water bottle and sip consistently throughout the day.
– Set reminders to drink water if you have a tendency to forget.
– Consume water-rich foods like fruits, veggies, broth-based soups.
– Limit caffeine and alcohol which have diuretic effects.
– Drink more surrounding exercise, heat, air travel or dry climates.
– Address other skin care practices like moisturizing and sun protection too.
– Monitor your urine color. Consistently pale to clear urine means you’re well hydrated.
– Note any changes in skin dryness, oiliness, sensitivity or texture after increasing daily water intake.
– Discuss any concerns with a dermatologist to address specific skin issues.
The bottom line
Drinking adequate water is vital for overall health and keeps skin hydrated and healthy-looking. But current research finds drinking extra water beyond the recommended daily intake provides minimal additional skin benefits if you’re already properly hydrated. For most people, simply meeting general fluid intake guidelines optimizes skin hydration sufficiently. However, those with low intake, high sweating losses or very dry skin may see some mild improvements by consciously boosting water consumption. Remember that water intake is only one piece of the puzzle for skin health. Proper cleansing, moisture, sun protection, diet, stress management and other practices also help keep skin in great shape.