Healthy Skin Challenge: Day 21

Day 21 – Hydration: the Foundation of Healthy Skin

 It seems so simple and many times overstated, but water is a basic necessity of life! We need to drink to stay alive. But beyond the basic necessity of water to live, we need water to keep our cells healthy and functioning their best. Nowhere is this more apparent than in the appearance of our skin.

The role of water or hydration in our skin health is multi-faceted. Our cells require water to carry nutrients to the cells, flush out or excrete toxins and aid with digestion. Without proper hydration, skin is dehydrated – flaccid and wrinkled. Water within the cells plays an important role in many metabolic pathways, including energy production. Without water the nutrients we eat may not be delivered to the cells. To encourage healthy cell turnover and reveal new skin, you must be properly hydrated.

The easiest way to ensure proper hydration is by simply getting enough water into your body. We are talking about pure, clean water. Filtered tap water is best (avoid plastics which contain trace toxins). Mineral water in glass bottles is also a good choice because it provides essential minerals. How much is enough? This truly varies from person to person, but on average 8 cups of water or water-filled foods per day should be enough. If you are in a hot climate or exercise extensively, this amount will increase. You can monitor your own status by observing the color of your urine, which should be light yellow (except after taking vitamins which can cause darkening of the urine). Also follow your thirst cues. Many times people mistake thirst cues for hunger. Before responding to what you think is a hunger cue, try drinking a glass of water or herbal tea to see if that’s what you really need.

The challenge for today: Hydrate for healthy skin by consuming 8 cups of “hydrating” liquids and foods per day.

Good choices include:
• Water, mineral water, herbal and green tea, 100% fruit juices in moderation

• Alcohol and coffee can dehydrate – so consume in moderation and count as a half serving towards your goal of 8 per day

• Water-packed foods like watermelon, berries, grapes, grapefruit, yogurt, lettuce and tomatoes are hydrating foods

• Try these fruit infused waters to add a little more color and flavor to your water.


Continue to build upon our series of healthy lifestyle choices to support optimal skin, by adding hydration to your list of priorities. We have just 9 more days to go in the Healthy Skin Challenge. I hope that you are benefiting from the challenge by building healthy habits into your overall lifestyle to help you look and feel your best!

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