Does Drinking More Water Help Your Skin?
Drinking enough water matters for your whole body, and a few small studies suggest it may help skin hydration a little, mostly in people who drink too little. It is not a cure for dry skin or wrinkles. Here is the honest picture.
Drink eight glasses of water and your skin will glow. It is one of the most repeated beauty tips around, and it sounds logical: skin is full of water, so more water in should mean better skin.
The real answer is more modest. A handful of studies have looked at this question, and they suggest a small effect for some people, not a transformation. This guide explains what the research found, how much fluid you actually need, and what dermatologists recommend for dry skin.
How much fluid do you need?
The NHS suggests 6 to 8 cups or glasses of fluid a day as a guide. Water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count. You may need more if you are pregnant or breastfeeding, active for long periods, in a hot place or unwell.
Mayo Clinic notes that food provides about 20% of the water you need, and that pale yellow or colorless urine and rarely feeling thirsty are good signs you are drinking enough. Dark urine can mean you need more.
Lemon, Berry and Mint Water
You need
- cold drinking water1 liter (4 cups)
- lemon, washed and thinly sliced1/2
- raspberries or sliced strawberries, washeda small handful, about 50 g (1/3 cup)
- fresh mint leaves6 to 8
Method
- Wash the lemon, berries and mint well under running water.
- Put the lemon slices and berries in a large jug. Gently press the mint leaves between your fingers to release their scent and add them to the jug.
- Pour in the cold water and stir.
- Leave it in the fridge for 30 minutes to 2 hours to let the flavors come through.
- Pour into glasses over ice if you like, and sip through the day.
Tips
- Drink it within 24 hours and keep it in the fridge. Remove the lemon after a few hours if the water starts to taste bitter.
- Top up the jug with fresh water once or twice, then start again with fresh fruit.
- Plain water works just as well. Flavor only helps if it makes you more likely to drink.
What the evidence says
A systematic review published in Skin Research and Technology looked for controlled studies on fluid intake and skin. Out of more than 200 records, only six studies were good enough to include, and the authors said the evidence was limited in both amount and quality.
Within those limits, extra water was linked to a slight increase in hydration of the outer and deeper skin layers, mostly in people who drank less to begin with. Signs of dryness and roughness went down a little, and skin stretchiness and elasticity improved slightly. Effects on other skin measures were unclear.
The authors said the mechanism is not known, the effect in older adults is uncertain, and more research is needed to find out whether drinking more actually reduces dry skin in daily life.
The honest summary: if you usually drink too little, drinking enough may help your skin a little. If you already drink enough, there is no good evidence that extra glasses will make your skin look younger or clear up spots.
What helps dry skin more
Dry skin usually responds better to care from the outside than to extra glasses of water. The American Academy of Dermatology suggests keeping showers and baths to 5 to 10 minutes in warm, not hot, water and patting your skin dry.
Put on moisturizer while your skin is still damp, after washing your hands and whenever skin feels dry. Ointments and creams hold in more moisture than lotions. Choose fragrance-free products, wear gloves for wet chores and in cold weather, and consider a clean humidifier in the bedroom.
Questions people ask
Will drinking eight glasses a day get rid of wrinkles?
No study has shown that. Research suggests extra water may slightly improve skin hydration, mainly in people who drank too little before. It does not reverse wrinkles or aging.
Do tea and coffee count toward my fluid intake?
Yes. The NHS says water, lower-fat milk and lower-sugar drinks such as tea and coffee all count. Food also provides about a fifth of the water you need.
What is the best thing I can do for dry skin?
Protect your skin barrier. Take short, warm showers, moisturize while your skin is still damp, choose creams or ointments without fragrance, and see a dermatologist if dryness does not improve.
Sources
- Does dietary fluid intake affect skin hydration in healthy humans? A systematic literature review — Skin Research and Technology (via PubMed, NCBI)
- Water: How much should you drink every day? — Mayo Clinic
- Water, drinks and your health — NHS
- Dermatologists' top tips for relieving dry skin — American Academy of Dermatology
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
