Hot and humid weather can make your skin feel damp or sweaty, but that surface moisture doesn’t mean your skin is actually hydrated. In fact, summer heat often leads to increased sweating, which causes your body — and your skin — to lose water. Without proper replenishment, this can leave your skin feeling tight, dry, or irritated. And what you eat (and drink) plays a major role in how well your skin holds onto hydration.
Here are a few key ways your diet and daily habits can support glowing, hydrated skin all summer long:
1. Hydrate Strategically, Not Just Frequently
We have all heard “drink more water,” but hydration is not just about quantity. For hot, humid weather, your body also needs electrolytes—like sodium, potassium, and magnesium—to help retain the water you are drinking. Try incorporating coconut water, cucumbers, watermelon, and citrus fruits to keep hydration levels up while giving your skin a boost.
2. Eat More Water-Rich Foods
Fruits and vegetables with high water content are nature’s secret weapon for dewy skin. Think tomatoes, lettuce, celery, berries, and melons. These not only hydrate, but also deliver skin-loving antioxidants that protect against sun damage and inflammation.
3. Don’t Skip Healthy Fats
Omega-3s found in flaxseeds, walnuts, and fatty fish help strengthen the skin barrier, locking in moisture and reducing inflammation. In hot weather, your skin needs all the reinforcement it can get to keep from drying out or becoming sensitized.
4. Watch the Caffeine and Alcohol
That iced coffee might be refreshing, but both caffeine and alcohol are diuretics that can dehydrate your body (and by extension, your skin). Balance it out with hydrating snacks and lots of water throughout the day.
5. Sweat Smart
Yes, working out helps with circulation and that post-exercise glow. But excessive sweating without rehydration can throw off your skin’s moisture balance. Replenish lost fluids with electrolyte-rich drinks and a skincare routine that soothes and rehydrates post-sweat.
6. Support with Skincare
Think of your skincare as the surface seal—products with humectants like glycerin, hyaluronic acid, or postbiotics help draw in and hold water in the skin. But it only works if you’re hydrated internally too.
In short:
Your summer skincare routine starts with what you ingest. Eating mindfully, staying hydrated with more than just plain water, and being conscious of what your body loses through heat can make all the difference in maintaining hydrated, healthy skin from the inside out.