Summer has a way of softening everything. The days stretch longer, the pace slows, and routines start to relax. There’s more time outside, more dinners that turn into sunsets, more permission to just be. Makeup gets lighter. Skincare routines get simpler. And somewhere between the beach days and backyard evenings, caring for your skin might quietly take a backseat.

But this might actually be the best time to pay attention… not with more products, but with a gentler, more essential kind of care. Because when the layers come off and your skin is more exposed to the elements, what’s happening on the inside matters even more.

Glowing skin starts with how you nourish, hydrate, and support your body, especially in the heat, sun, and spontaneity of summer. And if there’s one place to begin, it’s with hydration.

why internal hydration shapes skin health

Your skin isn’t just a surface barrier, it’s your body’s largest organ, and it’s constantly working to regulate temperature, filter out toxins, and keep your internal systems protected. In summer, that job gets harder. Heat, sun exposure, sweat, and travel all pull moisture away from the skin, making hydration more important than ever.

But hydration isn’t just about drinking more water. For water to actually reach and benefit your skin cells, it needs to be supported by electrolytes, essential fats, and nutrients that help your body absorb and retain it.

Think of your skin cells like sponges. They need both water and nutrients to hold onto it. Without the right support, hydration slips right through.

When internal hydration is lacking, your skin is often the first to show it:

• It may look dull or uneven
• Fine lines become more noticeable
• Dry patches or increased sensitivity can show up, even if you’re using a moisturizer
• Breakouts or congestion may appear as your skin struggles to regulate itself

Proper hydration helps maintain elasticity, smooth texture, and that soft, dewy glow we associate with healthy skin. It also supports your skin barrier, the layer that protects against environmental stress and prevents moisture loss.

the nutrients your skin needs to stay hydrated

Your skin doesn’t just need moisture, it needs the internal supplies to hold onto it. That means nutrients that support your skin barrier, regulate fluid balance, and defend against damage that dries you out. Here’s what to focus on, and how to bring it into your everyday routine.

Hydration regulators

Electrolytes

Why they matter: Electrolytes are essential for maintaining the fluid balance inside and outside of skin cells. Sodium and potassium regulate water balance, while magnesium activates over 300 chemical reactions, including those involved in skin barrier repair. Without these minerals, water is not efficiently absorbed at the cellular level, leading to dehydration even when water intake might be enough. Studies have shown that magnesium deficiency is linked to increased water loss across the skin and skin roughness.

How to include them:

• Start your day with water + a pinch of unrefined sea salt or a squeeze of lemon
• Snack on potassium-rich foods like avocado, coconut water, or cooked sweet potato
• Add magnesium-rich greens like spinach or Swiss chard to salads and smoothies

Hyaluronic Acid (HA)

Why it matters: Hyaluronic acid is a glycosaminoglycan (GAG) naturally found in your skin and connective tissues. It functions like a sponge and is able to bind up to 1,000 times its weight in water. This helps skin retain moisture, elasticity, and volume. As early as your mid-20s, HA production begins to decline, and by the time you hit your 40s, its presence in the skin may be cut in half. External stressors like UV radiation further break down HA, making summer a critical time to support it.

How to support it:

• Eat citrus fruits, which contain naringenin, a compound that may help protect HA levels
• Include magnesium-rich foods like leafy greens and seeds, which support HA creation
• Use a clean, topical skincare product with hyaluronic acid to help attract moisture to the skin’s surface and support barrier integrity
• Stay consistently hydrated; HA needs water to do its job effectively

B Vitamins

Why they matter: B vitamins are essential cofactors in cellular metabolism and skin repair. B2 (riboflavin) plays a role in energy production and healing microtears in the skin barrier. B3 (niacinamide) has been shown to improve the stratum corneum's (a layer of the skin) ability to retain water and reduce transepidermal water loss. B5 (pantothenic acid) supports coenzyme A production, which is necessary for fatty acid metabolism, which is key to maintaining skin softness and moisture.

How to include them:

• Add eggs, mushrooms, avocados, and leafy greens to your meals
• Include whole grains, lentils, and sunflower seeds for extra B-complex support
• If you’re under stress or not eating regularly, a food-based B-complex supplement can help fill in the gaps

Barrier builders

Omega-3 fatty acids

Why they matter: Omega-3s, especially EPA and DHA, help modulate the inflammatory response and support the lipid layer of the skin. This layer acts as a shield against external irritants and keeps moisture sealed in. Low intake of omega-3s has been associated with increased skin sensitivity, dryness, and even conditions like eczema. EPA also helps inhibit enzymes that break down collagen, indirectly supporting skin structure in the summer sun.

How to include them:

• Eat wild-caught salmon, sardines, or mackerel a few times a week
• Add ground flaxseed or chia to oatmeal or yogurt
• Drizzle walnut or flax oil on roasted vegetables

Collagen + vitamin C

Why they matter: Collagen is the primary structural protein in the skin, but synthesis slows with age and oxidative stress. Vitamin C is a critical cofactor in collagen formation. It stabilizes the collagen molecule and enhances its skin-building abilities. Without enough vitamin C, newly formed collagen is weak and disorganized. Clinical studies have shown that oral vitamin C combined with collagen peptides improves skin elasticity, hydration, and dermal density.

How to include them:

• Bone broth is a natural source of collagen and amino acids
• Add a scoop of hydrolyzed collagen peptides to coffee or a smoothie
• Combine with vitamin C-rich foods like strawberries, citrus, or greens for better utilization

Skin Defenders

Antioxidants

Why they matter:Antioxidants play a crucial role in defending your skin from oxidative stress, a process that accelerates aging and depletes moisture reserves. Oxidative stress is much like the browning of an apple that occurs when it’s exposed to air. The same thing happens in our bodies, but we have built in protection and repair mechanisms in antioxidants! 

Free radicals are the harbingers of oxidative stress, generated by sun exposure, pollution, and even heat, attack skin cells and break down collagen and elastin. Antioxidants like vitamin C help regenerate vitamin E and stimulate collagen synthesis, while vitamin E protects cell membranes from damage to their fatty structure. Polyphenols are antioxidants found in plants like green tea and berries. They have been shown in studies to reduce UV-induced inflammation and preserve skin hydration. Together, these compounds help maintain firmness, smooth texture, and long-lasting moisture.

How to include them:

• Eat berries, citrus, kiwi, and bell peppers daily for vitamin C
• Use extra virgin olive oil or almonds for vitamin E
• Sip on green tea or add fresh herbs like basil and parsley to meals

conclusion

Your skin doesn’t need perfection, it needs regular support. Especially in the summer, when you're moving more, sweating more, and spending longer days in the sun. It's a season of openness and ease, where less is often more, and your skin reflects that shift.

Real hydration goes beyond how much water you drink or what you put on your face. It’s how you care for your body as a whole. It’s the nutrients you feed your cells, the rest you allow yourself to take, and the small, steady choices that build resilience from the inside out.

Your skin is always speaking. In summer, it often asks for less, something gentler, and more essential. That “glow” isn’t something you chase. It’s something you build, quietly and consistently, from within.