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66. Lifestyle Series - 5 evidence-based benefits of drinking water

Updated: Mar 21

Did you know that water makes up 60% of our bodies? The dermis is the lining layer of our skin and it comprises of 70-75% water... no wonder there is so much advice about keeping our bodies and skin hydrated to help maintain that youthful glow!

Our bodies use water for our metabolism to help digestion and breakdown food; deliver nutrients to the body; flush out toxins by boosting circulation in the body; regulate our body temperatures; and help maintain healthy brain function. Our brain is 80% water and keeping it hydrated helps with clarity, cognitive function and our energy levels. Think of that hangover... do we function properly when we've had a night out? Not sure about you, but I'm usually not on my A-game after a few too many bevvies!

The amount of water we intake and the hydration levels in our skin affect the look and feel of our complexions. Our bodies obtain about 20% of hydration through our diet, but the rest is dependent on our beverage consumption. The recommended water intake for the average male is 2.5 litres and 2 litres for women. That is to maintain optimum health, but doesn't take into consideration other lifestyle factors, it's just a starting point.

The biggest take away from this blog it to drink plenty of water everyday for glowing skin. The water we drink is distributed to our internal organs first and our skin last, that's why it is always recommended to use hydrating ingredients in our skincare products to apply topically to help replenish hydration from the outside in. We need water for radiant, smooth and plump skin, but so many factors affect our body's natural water levels: our body mass index, gender, age, the climate, time of day and season. When your water intake does not equal your output, you can become dehydrated. Fluid losses are accentuated in warmer climates, during strenuous exercise, in high altitudes, and in older adults, whose sense of thirst may not be as sharp.

Image: taa22/Getty images

There are so many factors that contribute to the skin's natural moisture factor which is what gives us our natural radiance. Light is reflected in the skin and it highlights the hydration in the skin's surface, so by drinking plenty of water everyday and using hyaluronic acid and other hydrating ingredients in our skincare regime it helps to plump out fine lines and maintain that healthy glow. Humectants in our skincare bind water together and maintain hydration in the skin. When checking my client's skin hydration levels anything above 30% water content results in glowing skin.

Over 90% of the world population has dehydrated skin, which affects the natural production of enzymes that aid with desquamation and cell renewal. When our hydration levels are underpass our skin feels tight, rough and often can look dull. Think of our skin as a sponge, when it's dry and dehydrated is rough and hard, but when water is added to the sponge it is soft and pliable. Our skin reacts in the same way to water, hydration is the ultimate youth booster!

Water helps keep skin looking good. Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD."Dehydration makes your skin look more dry and wrinkled, which can be improved with proper hydration," he says. "But once you are adequately hydrated, the kidneys take over and excrete excess fluids." You can also help "lock" moisture into your skin by using moisturiser, which creates a physical barrier to keep moisture in.

Top 5 Benefits of Drinking Water:

  • Increases energy & relieves fatigue - since your brain is mostly water, drinking water helps you think, focus and concentrate better and be more alert.

  • Promotes weight loss - substitute high calorie drinks for water. We often reach for caffeine to boost our energy levels, wine to relax or juice for wellbeing, but by substituting a few of those a day with water it will improve our health and trim our calorie intake.

  • Flushes out toxins - we excrete toxins through our skin, breathing, urine and stool, our kidneys and waste systems in our body need water to function quickly and effectively.

  • Improves skin complexion - hydrated skin cells double in size resulting in plump, soft and supple skin.

  • Maintains Regularity - water is a nutrient our body needs and it helps aid digestion by breaking down foods, nourishing our bodies and excreting what is not needed.

Foods with high water content tend to look larger and the higher volume requires more chewing - think of celery! Water-rich foods include fruits, vegetables, broth-based soups, oatmeal, and beans.

5 tips to help improve your water consumption:

  1. Drink a beverage with every snack and meal to aid digestion.

  2. Choose beverages you enjoy, if you like the way it tastes you'll likely drink more.

  3. Eat more raw fruits and vegetables, our bodies absorb about 20% of our fluid intake comes from foods.

  4. Take water everywhere - keep a bottle of water with you in your car, at your desk, in your bag and to the gym.

  5. Try to drink a glass of water an hour to maintain hydration throughout the day.

Now that we've explained the importance of what goes into our bodies, it's also important to hydrate our skin from the outside to have a compact and accumulative affect of glowing skin.

3 ways to maintain skin radiance:

  • Rehydrate and Balance with aloe vera, humectants and hyaluronic acid. Use a spritz like multi-active toner before moisturising and throughout the day to top up hydration. Apply a hydrating fluid like skin hydrating booster before your moisturiser morning and night to give the skin extra hyluronic acid and plump out fine lines. Use a dual-action water based moisturiser like calm water gel that has cross linked hyaluronic acid to quench the top layers of skin and penetrate deeper to hydrate the bottom layers of epidermis keeping skin calm and hydrated.

  • Lock in Moisture with lipids to maintain the natural moisture function of the skin. Trans Epidermal Water Loss (TEWL) happens when the barrier function is impaired, so by using calming ingredients and lipid rich formulas it locks in moisture. Ultra calming serum concentrate is a light weight calming serum that restores sensitised skin and defends against future assaults. Reinforce the skins natural barrier function with phyto replenish oil a hydrating oil that restores phyto lipids in the skin, shields against free radicals and locks in moisture.

  • Promote desquamation and regulate TEWL by gently exfoliating away dull and dry skin cells. Daily resurfacer is a gentle leave on exfoliant that contains alpha hydroxy acids to smooth the skin whilst green tea, rooibos and hyaluronic acid retain moisture and reduce fine lines. For those with a busy lifestyle a two-in-one masque like hydro masque exfoliant hydrates and exfoliates in 5 minutes to improve skin's moisture barrier and increase luminosity.

Thank you for reading!

- Diana x

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