Good Hydration starts from Within
The foundation of proper hydration begins inside. A commonly used reference is approximately 30 ml of water per kilogram of body weight in cooler months, increasing to around 40 ml per kilogram during hotter periods. Many people also rely on the familiar “eight‑glasses‑a‑day” guideline as a simple starting point.
Tip: To encourage regular water intake, consider adding natural flavourings such as lemon, lime, cucumber, or fresh mint. These additions make water more appealing without altering its role in daily hydration.
Hydration from Foods
Did you know that our daily fluid intake is sourced from far more sources than just plain water?
Achieving optimal internal hydration requires to be strategic about food choices too. A diet rich in fruits and vegetables is important, as many are rich in water content alongside essential vitamins and trace elements.
When the season allows, fruits such as watermelon and melon can help support overall hydration as both are high in water content.
Other healthy and delicious ways to boost internal hydration are chilled treats such as fruit smoothies (can be made with milk, low-fat milk, yogurt for added vitamin D and calcium, or plant‑based drinks for lactose‑sensitive people) and homemade fruit granitas.
Common Dietary Triggers of Fluid Loss
While certain fruits and vegetables are a great water-addition to a diet, there are also foods and drinks that have the opposite effect and knowing it can help to be mindful about it.
Drinks that contain caffeine, such as coffee and some teas and soft drinks, can contribute to fluid loss due to their known diuretic effect. It is therefore advisable to limit their consumption.
Additionally, high-sodium and high-sugar foods can contribute to water retention or dehydration; as sugar pulls water from the body, while salt requires more fluids to balance electrolytes.
External Habits That Strengthen Skin Hydration
While hydration starts from within, external care is just as important for locking in moisture. Here are some everyday routines that can support your skin’s moisture levels.
- Moisturize Daily: Choose a moisturizer tailored to your skin type and apply it daily, morning and night, ideally onto slightly damp skin to seal in moisture. Tip: Consider using a heavier cream at night for intense repair.
- Avoid very Hot Water: Is better to limit very hot showers and baths, as excessively hot water can contribute to strip away the natural protective oils of the skin, which can lead to dryness.
- Sun protection is an important ally: Sun exposure can contribute to skin dehydration and dryness. Using a broad‑spectrum sunscreen with a high SPF is commonly recommended for outdoor activities. During longer periods outside, reapplying sunscreen and using accessories such as UV‑protective sunglasses and a hat are typical practices for managing sun exposure.
- Increase Air Moisture: During drier months, using a humidifier in your home can help to increase air moisture, which can benefit your skin.
Small steps, long term impact
If making many changes at once feels challenging, start by introducing just one new habit at a time. Staying well‑hydrated supports your body’s natural functions and overall wellbeing. Since water makes up a significant portion of the human body, keeping fluid levels balanced is an important part of daily self‑care.
The information provided in this article is for general informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Individuals should always seek the advice of a qualified healthcare professional regarding any medical condition, symptoms, or treatment decisions.
The information, views, and opinions expressed in this content are those of the author and, unless stated expressly to the contrary, are not necessarily those of Johnson & Johnson or its affiliates (“J&J”). J&J cannot guarantee the accuracy, completeness, or timeliness of the information contained in this content. Neither J&J nor any person acting on its behalf may be held responsible for the use which may be made of the information provided.
CP-580559 - May 2026
