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How to Hydrate Your Skin from the Inside Out

Focus on hydration from the inside out for glowing, beautiful skin!

Youthful skin retains its elasticity, resilience, and firmness from its high water content.

Aging skin can appear more youthful when adequately hydrated.

Read on to learn more about this beauty from within approach!

Woman with healthy glowing skin.
Hydrate from the inside out.

Understanding Dehydrated Skin

Dehydrated skin is not the same as dry skin. Dry skin is a condition where your skin lacks oils to maintain moisture.

The lack of moisture causes skin dryness, flakiness, and fine lines.

On the other hand, dehydrated skin lacks moisture on the inside.

Dehydration is a condition that occurs when the body loses too much water and other fluids that it needs to work normally.

Causes of dehydration include not drinking enough water, excessive sweating, illness, and increased urination.

Woman with half her skin smooth and half her skin smooth.
Dehydrated skin is not the same as dry skin.

Symptoms of Dehydrated Skin

  • Dull appearance
  • Dark circles or bags under the eyes
  • Sunken appearance to the eyes
  • Itchy skin
  • Fine lines on the skin
Woman looking at her facial fine lines in the mirror
Dehydrated skin can contribute to fine lines.

Is Your Skin Dehydrated?

You can tell if your skin is dehydrated by performing a simple Skin Pinch Test.

This simple test measures the skin’s turgor and the skin’s elasticity.

It evaluates the ability of the skin to change shape and return to normal.

Understanding Hydrated Skin

Now that we’ve covered some dehydrated skin tips, let’s delve into how to achieve beautiful skin from within!

Characteristics of Hydrated Skin

  • Skin appears plump.
  • The texture of the skin is smooth and soft.
  • Skin glows or appears radiant.
  • Decreased appearance of fine lines and wrinkles.
  • Improved elasticity; skin appears tighter/less saggy.
Woman looking in a mirror at her youthful skin
Hydrated skin glows!

Will Moisturizers and Lotions Hydrate Skin?

As discussed above, dry skin is different than dehydrated skin. Dry skin is a condition of the epidermis, the outermost layer of your skin.

While dehydrated skin impacts the dermis of the skin, the middle layer of the skin.

Diagram of the skin anatomy - Dermis, epidermis
Diagram of the Skin

Many individuals believe they have dry skin, while they have dehydrated skin.

The epidermis is waterproof, meaning it cannot soak up water.

Therefore, moisturizers and lotions are not going to hydrate your skin.

Moisturizers and lotions supply a little water to the skin and contain a greasy substance that holds it in.

The dermis of the skin is where the “magic” happens. Focusing on skin hydration from the inside out is best for beautiful, glowing skin!

Woman putting lotion on her face
Lotions can’t hydrate the skin.

Your Diet & Hydration from the Inside Out

Your diet plays a pivotal role in the health of your skin.

A 2021 review of skin health revealed the promotion of healthy dietary habits can benefit the appearance of the skin, and delay aging processes.

Incorporate hydrating food and beverages to promote healthy skin from the inside out!

Woman holding sliced orange over both of her eyes; hydration from the inside out.
Your diet impacts your skin from the inside out.

Skin Hydrating Foods

Fruits and vegetables are high in water content. They keep you hydrated and provide essential vitamins and antioxidants that nourish your skin.

Foods rich in omega-3 fatty acids help maintain your skin’s lipid barrier, preventing moisture loss.

Add the following foods to your diet for hydrated skin!

Water-Rich Fruits and Vegetables

  • Watermelon
  • Strawberries
  • Cantaloupe
  • Peaches
  • Oranges
  • Celery
  • Lettuce
  • Cucumbers
Fruits and vegetables hydrate skin from the inside out
Fruits and vegetables contain a large amount of water.

Foods with Omega-3 Fatty Acids

  • Salmon
  • Mackeral
  • Sardines
  • Flaxseeds
  • Walnuts
Omega 3 Fatty Acids hydrate the skin from the inside out.
Foods rich in omega 3’s prevent moisture loss.

Are you interested in more foods that can benefit your skin? Check out this Age-Defying Dietitian blog post – “Beauty Foods: Radiance from the Inside Out“.

Skin-Dehydrating Foods

The following foods may dehydrate your skin and should be limited for healthy, glowing skin:

  • Added salt
  • Processed foods that are high in sodium (fast food, salty snacks, packaged meals)
  • Alcohol
  • Drinks with high levels of caffeine (coffee, energy drinks)
A spoonful of salt in a wooden spoon; salt is on the table with s-a-l-t spelled out in the salt.
High-sodium foods dehydrate the skin.

Best Drinks for Hydration from the Inside Out

  • Water
  • Fruit-infused waters
  • Fat-free milk
  • Coconut water
  • Herbal teas
  • Electrolyte-infused waters
  • Cold-pressed fruit and vegetable juices

Fruit-infused waters are a refreshing and nutritious way to hydrate your skin.

Check out this Age-Defying Dietitian blog post- 7 Remarkable & Refreshing Benefits of Infused Water with Fruit.

4 fruit infused crafts of water
Fruit-infused waters hydrate and nourish the skin!

Tips for Dehydrated Skin

  1. Drink adequate fluids.
  2. Eat fruits and vegetables.
  3. Limit or avoid alcohol.
  4. Hydrate during and after workouts.
  5. Limit or avoid caffeine.
  6. Limit added salt and processed foods.

If you struggle to drink water, there are several hydrating wellness drinks.

Check out this Age-Defying Dietitian blog post for more beverage options – Wellness Drinks: A Complete Guide.

A happy couple hydrating after exercise
Drink up after exercise for healthy, glowing skin!

Takeaways on Hydration from the Inside Out

Dehydrated skin lacks moisture on the inside resulting in a dull appearance, along with more prominent dark circles and fine lines.

Moisturizers and lotions help with dry skin, however, they cannot hydrate the skin.

Youthful skin retains its elasticity, resilience, and firmness from its’ high water content.

Aging skin can appear more youthful when adequately hydrated.

Healthy dietary habits can improve the appearance of the skin, and delay aging.

Focus on including hydrating food and drinks for beautiful, glowing skin!

Hand holding a pitcher of water pouring it into a glass.
Focus on hydration for glowing skin!

Hungry for More?

Check out the Age-Defying Dietitian’s Blog for the latest content on healthy aging!

Sign up for our Nutrition for Healthy Aging Newsletter to get our latest content delivered directly to your inbox!


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