Key Takeaways

• Water plays a crucial role in maintaining skin health by improving hydration, elasticity, blood flow, and the skin's barrier function.

• Consuming the right amount of water daily is essential—aim for around 2.7 liters (91 ounces) for women and 3.7 liters (125 ounces) for men, including fluids from food and beverages.

• Drinking too little water can lead to dryness, dullness, and puffiness, while drinking excessive amounts may pose health risks.

• Cleansing, using the right moisturizers, wearing sunscreen, eating hydrating foods, and getting enough sleep all work together to keep your skin supple and radiant.

What are the Benefits of Drinking Water for Skin?

It makes sense that drinking water benefits our skin. After all, more than a quarter of our skin is made up of water, and just like every other part of the body, it performs better when it’s properly hydrated. 

You’ve also heard that water “flushes out toxins,” leading to clearer, healthier-looking skin. Well, it’s true as staying hydrated helps keep our body systems, including the skin, in good working order. But how exactly does water benefit the skin? Check them out!

Improves skin hydration and elasticity

A clinical study had female participants increase their water intake to 2 liters per day for one month, with notable benefits for those who were previously under-hydrated. The results? Significant improvements in both surface and deep skin hydration, along with enhanced biomechanical properties like elasticity in the face, upper limbs, and legs, especially for those who started with low water intake [1].

Increases skin thickness and blood flow

A 4-week study involving 93 participants found that drinking 2.25 liters of water daily had varying effects on the skin, depending on the type of water and participants’ hydration levels. The mineral water group experienced a slight decrease in skin density but a small increase in thickness, especially among those who previously drank little water. In contrast, the tap water group showed an increase in skin density, with minimal changes in thickness [2]. 

Another study from the University of Missouri found that drinking just two cups of water temporarily boosted blood flow to the skin, delivering fresh oxygen and nutrients for a glowing, radiant complexion.

Support skin barrier function

Drinking enough water may help strengthen your skin’s barrier, which locks in hydration and keeps out irritants. A study from Korea found that increased water consumption can improve markers like stratum corneum hydration and transepidermal water loss (TEWL), suggesting that staying well-hydrated protects the skin from external stressors, leaving a resilient skin barrier [3].

Reduces puffiness and evens complexion

Puffiness, especially around the eyes, often occurs when your body is dehydrated, not overhydrated. When you don’t drink enough water, your body holds onto excess fluids, leading to swelling. Drinking enough water helps flush out excess sodium and rebalances your body’s fluids, which naturally reduces puffiness.

Hydration also supports skin cell structure, improving overall texture and tone. On the other hand, dehydration can cause skin to appear dull, flaky, and uneven. Consistently staying hydrated helps your complexion look more even, refreshed, and naturally radiant.

How Much Water to Drink for Healthy Skin?

The ideal amount of water varies depending on your body size, activity level, climate, and even what you eat. As a general guideline, a good daily water intake is around 91 ounces (2.7 liters) per day for women and 125 ounces (3.7 liters) for men, according to the National Academies of Science, Engineering, and Medicine [4]. This includes all fluids, not just plain water, but also water-rich foods like fruits and veggies, and other beverages.

If you want a more personalized approach, try this: take your body weight in pounds and divide it by two—that’s roughly the number of ounces of water you should aim to drink each day. For example, if you weigh 140 pounds, around 70 ounces of water per day is a good goal.

What Happens to Your Skin If You Drink Too Much or Too Little Water?

When you don’t drink enough water, your skin cells shrink, leading to dryness, tightness, flakiness, and a dull tone. Over time, dehydration can affect skin elasticity, making fine lines and wrinkles appear more noticeable. Your skin may feel less plump, less resilient, and more prone to irritation. Even puffiness can occur when your body holds onto water due to dehydration.

On the flip side, drinking a lot of water isn’t a shortcut to glowing skin, and it can be harmful. While rare, excessive water intake can lead to hyponatremia, a condition where sodium levels in the blood become dangerously diluted. This disrupts your body’s fluid balance and puts stress on your kidneys, without offering any added skin benefits. More water doesn’t mean more glow—it just means more bathroom trips and potential health risks.

How to Hydrate Skin Fast (Beyond Drinking Water)?

Drinking water is a crucial part of maintaining healthy skin, but it’s only one piece of the hydration puzzle. To keep your skin supple and radiant, it’s important to pair internal hydration with effective external and lifestyle strategies. Here are some simple and effective steps you can incorporate into your routine:

Cleanse gently

One of the key factors that significantly affects your skin's hydration is a good cleanse. Choose a gentle, hydrating cleanser, preferably a cream-based formula if you have dry or sensitive skin. These cleansers remove dirt, oil, and impurities without stripping your skin’s natural moisture barrier.

Note: Wash with lukewarm water. While hot water may feel relaxing, it can dehydrate your skin by breaking down protective oils. Keeping the temperature mild helps maintain hydration, especially if you’re cleansing twice a day or more.

Apply moisturizer wisely

The moisturizer you choose and how you apply it can make a significant difference in how hydrated your skin feels. If you have very dry skin, opt for a richer, cream-based formula that provides long-lasting hydration. Those with combination or oily skin may prefer lighter, water-based lotions that absorb quickly without feeling heavy.

If you’re unsure of your skin type, go for a gentle, all-skin-type formula with hydrating ingredients like hyaluronic acid, glycerin, or ceramides. Clinical tests show that topical HA serums can increase skin hydration by up to 55% in just a few hours [5].

For best results, timing is everything. The American Academy of Dermatology recommends applying moisturizer while your skin is still slightly damp. This helps trap in water and reinforces your skin’s barrier, keeping hydration locked in for longer.

Use sunscreen daily

Moisturizer helps add water to your skin, but sunscreen helps lock it in. Daily sun exposure can damage your skin barrier, making it harder for your skin to retain moisture. UV rays break down essential lipids and proteins, leading to dryness, rough texture, and increased water loss.

Wearing a broad-spectrum SPF of at least 15, as recommended by the FDA, helps protect your skin from this damage and keeps hydration levels more stable. Think of sunscreen as a shield that locks in the moisture you’ve worked so hard to maintain. Consistent sunscreen use is one of the simplest ways to support skin health and long-term hydration.

Consume hydrating foods and healthy fats

Water-rich fruits and vegetables like cucumber, watermelon, and citrus fruits help increase your fluid intake while also delivering antioxidants and vitamins that support skin radiance. When paired with healthy fats like avocado, olive oil, nuts, or omega-3-rich fish, you help your skin produce essential lipids like ceramides, which strengthen the skin barrier and lock in moisture. Colorful vegetables like sweet potatoes and carrots also deliver beta-carotene, which supports skin repair and gives your skin tone a natural glow.

Prioritize quality sleep

Beauty sleep isn’t just a cliché—it plays a crucial role in skin repair. Your skin’s hydration and barrier function recover most effectively during sleep, when blood circulation increases and cellular turnover peaks. Aim for 7–9 hours of sleep each night to help your skin stay plump and refreshed from the inside out.

In conclusion,

Water is one of the simplest and most effective tools for healthy, glowing skin. From keeping your skin cells hydrated and plump to supporting a clear, even complexion, hydration works behind the scenes to help your skin function at its best. Research shows that consistent water intake can improve skin elasticity, reduce dryness, and even soften the appearance of fine lines, especially if you’ve been under-hydrated. Pair that with hydrating foods and a skincare routine that protects your moisture barrier, and you’ve got a recipe for real, visible radiance.

So drink up—your skin will thank you from the inside out.

FAQs

Does drinking water improve skin?

Drinking water can improve your skin in several ways, particularly by maintaining your skin’s elasticity, smooth texture, and natural glow. However, water alone isn’t a miracle cure. For best results, you should combine hydration with a balanced diet and a good skincare routine.

How many days should I drink water for clear skin?

There’s no exact number of days for water to clear your skin, but you may start noticing improvements within a few weeks if you stay consistently hydrated. Skin cells typically renew every 28 days although this can vary based on factors like age, genetics, and overall health. Since hydration supports healthy skin function and cell turnover, clearer, more radiant skin may begin to show within that cycle, especially if you were previously dehydrated.

Why does my face look better after drinking water?

Your face looks better after drinking water because hydration enhances skin elasticity and thickness, giving a plumper and smoother appearance and reducing fine lines. Water also helps remove toxins and delivers nutrients to skin cells more efficiently, which may decrease puffiness and improve overall tone. However, these effects aren’t immediate—it typically takes consistent hydration over several weeks to months to see visible improvements.

Is 4 liters of water a day too much?

Drinking 4 liters of water a day may be more than necessary for most healthy adults, and in some cases, it could be excessive. Water consumption varies from person to person, but regularly drinking 68 ounces (2 liters) a day is highly recommended for most individuals.

What is the best time to drink water for glowing skin?

The best time to drink water for glowing skin is consistently throughout the day, not all at once. Starting with a glass in the morning is recommended to jumpstart hydration and help clear away toxins, as your body is dehydrated overnight. Other important times to hydrate include before meals, between meals, before and after exercise, and before bedtime (in moderation).

References

[1] Palma L, Marques LT, Bujan J, Rodrigues LM. Dietary water affects human skin hydration and biomechanics. Clin Cosmet Investig Dermatol. 2015 Aug 3;8:413-21. doi: 10.2147/CCID.S86822. PMID: 26345226; PMCID: PMC4529263. https://pmc.ncbi.nlm.nih.gov/articles/PMC4529263/ 

[2] Williams S, Krueger N, Davids M, Kraus D, Kerscher M. Effect of fluid intake on skin physiology: distinct differences between drinking mineral water and tap water. Int J Cosmet Sci. 2007 Apr;29(2):131-8. doi: 10.1111/j.1467-2494.2007.00366.x. PMID: 18489334. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-2494.2007.00366.x

[3] Seol JE, Cho GJ, Jang SH, Ahn SW, Hong SM, Park SH, Kim H. Effect of Amount of Daily Water Intake and Use of Moisturizer on Skin Barrier Function in Healthy Female Participants. Ann Dermatol. 2024 Jun;36(3):145-150. https://doi.org/10.5021/ad.23.067 

[4] National Academies of Sciences, Engineering, and Medicine. (2004). Report Sets Dietary Intake Levels for Water, Salt and Potassium to Maintain Health and Reduce Chronic Disease Risk. https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk 

[5] Draelos ZD, Diaz I, Namkoong J, Wu J, Boyd T. Efficacy Evaluation of a Topical Hyaluronic Acid Serum in Facial Photoaging. Dermatol Ther (Heidelb). 2021 Aug;11(4):1385-1394. doi: 10.1007/s13555-021-00566-0. Epub 2021 Jun 26. PMID: 34176098; PMCID: PMC8322246. https://pmc.ncbi.nlm.nih.gov/articles/PMC8322246/ 

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