How much water does your skin need?

Water is everywhere in the body. It is part of body fluids and tissues, regulates body temperature, and takes part in excretion and digestion processes. In addition, it protects the brain, eyes, spinal cord and the fetus in the woman's body. It is a solvent for ions and elements, transmits nerve impulses, and is responsible for the activity of enzymes and nucleic acids. Thanks to the ability to transfer energy, water can both store and create it. Water is life, no matter how pathetic it may sound. And if we care about the good appearance of our skin, water is the first "cosmetic" worth reaching for.

More than 20% of the water in the body goes to the needs of the skin.

There is a direct relationship between the body's hydration level and healthy skin. This conclusion comes from a study published in 2015 in the journal "Clinical, Cosmetic and Investigational Dermatology". At the start of the study, participants were low in hydration. Increasing their fluid intake made their skin feel more hydrated and look better ¹ .

The skin contains approximately 20% of the total amount of water in the body, and approximately 300-400 ml evaporates from the skin surface per day. If we do not supplement these deficiencies, the skin will lose elasticity. Its structures will be degraded. This leads to a loss of elasticity and the formation of wrinkles ² . You can read in more detail about the processes that occur in the skin due to aging in this article .

What type of skin is more susceptible to water loss?

Every skin type can become dehydrated for various reasons. Dry skin has few fatty substances that bind water on the skin surface and in the stratum corneum. Oily skin is unable to bind water molecules and keep them inside the epidermis. Both keeping water in the epidermis and taking care of the hydrolipid layer on its surface are important to maintain the appropriate level of hydration. Skin diseases and environmental factors may pose an obstacle to this. If we spend most of our time in a dry, air-conditioned office environment , our skin will be dehydrated and dull. However, the key factor determining the elasticity and therefore the appearance of the skin is water. It is worth noting that the older we are, the easier it is to become dehydrated . In addition to drinking water regularly, it is worth taking care of the care aimed at retaining water in the epidermis and regenerating the damaged skin barrier.

How much water should we drink every day?

It is impossible to drink and hydrate "in advance". The human body does not have water reserves that it can use in the event of a lack of water. That's why you need to drink water constantly . It's best - in small amounts throughout the day. Drinking two liters at once is not an option. Water balance consists of how much water we receive from fluids and food and how much the body produces. It also takes into account how much water we excrete in urine and how much we lose through breathing and sweating. External factors also play an important role - ambient temperature and humidity, as well as physical activity. Taking into account all these variables, the body's need is from 1.5 liters to 3 liters of water per day. According to experts' recommendations3 ^, women in Poland should drink approximately 2 liters of water a day , and men approximately 2.5 liters . Pregnant women should increase this amount to 2.3 liters , and breastfeeding women - up to 2.7 liters of water ! It's not only about the amount of clean water we drink, but also about the water contained in other drinks and food products.

Be careful, dehydration!

Water loss of 2% of body weight causes great thirst and weight loss . If it is between 2% and 4%, disturbing symptoms appear. For example, dry tongue and mouth, dizziness , weakness, hypotension or fainting, as well as lack of energy and constipation. The urine then has a dark color and an intense odor. The body, trying to protect itself against deficiencies, reduces its excretion. With a loss of 2-6%, excessive drowsiness, numbness, and tingling sensations appear . A loss of 10-15% causes disturbances of consciousness, convulsions, swelling of the tongue and loss of consciousness , and more than 15% leads to death . The longest reported case of the human body surviving in conditions of lack of water was 9 days with a simultaneous weight loss of 13 kg.

Adequate hydration is a critically important issue that we often ignore. You need to drink enough water not only in case of fever, vomiting or diarrhea. However, it is important on a daily basis if we want to have well-functioning intestines, a well-functioning brain and firm skin . Chronic dehydration is associated with a significant increase in the risk of kidney stones, urinary tract infections, bladder and colon cancer, stroke, hypertension, thromboembolism, gallstones, periodontal disease and cataracts ⁴ .

How to check if you are drinking enough water?

According to the National Library of Medicine, all you need to do is perform a very simple test, the so-called "skin turgor test" ( test on the skin surface ). Pinch the skin on the back of your hand with your thumb and forefinger, hold for a few seconds, and then release. If the skin quickly returns to its shape, it means that the body is hydrated. If pinching causes a change in the shape of the skin that lasts for a while, it is a signal that you need to drink more. It is also worth observing the urine . It should be light, clear and odorless. Dark urine with an intense odor means that your hydration level is insufficient ⁵ . Yet another, quite obvious signal - dry mouth . If you feel it, it is worth drinking to avoid dehydration of your body and skin.

Bibliography:

1. Palma L., Marques LT, Bujan J., Rodrigues LM, “Dietary water affects human skin hydration and biomechanics.” Clin Cosmet Investig Dermatol. 2015
2. Szmigiel-Pieczewska M., Momot A., "Factors preventing water loss in the care of dehydrated skin", Kosmetologia Estetyczna 2016.
3. Jarosz M., Rychlik E., Stoś K., Charzewska J. (eds.), "Nutrition standards for the Polish population and their application." y National Institute of Public Health – National Institute of Hygiene, 2020
4. Karowicz-Bilińska A., "Water and its importance for a woman's body", Department of Pregnancy Pathology, 1st Department of Gynecology and Obstetrics, Medical University of Lodz, Polish Gynecology, 2011.
5. Ritschel C., “Simple Skin Test Can Determine If You Are Drinking Enough Water.” The Independent, April 9, 2019