Does drinking more water improve your skin?

2026-10-30

Drinking more water can make a small difference to your skin, mainly if you don't drink much to begin with. A handful of small studies found slightly better skin hydration and elasticity after people increased their intake, but the evidence is limited, and there's no good research showing that extra water clears acne, erases wrinkles or gives you a "glow". If you're already well hydrated, what you put on your skin, and how you protect it from the sun, matters far more than the next glass of water.

What the research shows

The studies are few and small

The most cited trial is from Portugal. Palma and colleagues (2015) followed 49 healthy women. One group added about 2 liters (68 fl oz) of water a day to their usual diet for a month. Measurements of the outer and deeper skin layers showed improved hydration and some changes in skin mechanics, with the clearest effect in women who had been drinking little before the study.

In 2018, a systematic review by Akdeniz and colleagues pulled together all the human studies on fluid intake and skin hydration they could find — only a handful. Their conclusion, "disregarding the methodological limitations", was:

a slight increase in hydration of the outermost skin layer (the stratum corneum) and deeper skin after extra water, especially in people with a low previous intake;
fewer clinical signs of dryness and roughness, and slightly better skin extensibility and elasticity;
no clear effect on water loss through the skin, oil (sebum) or skin pH.

The authors were clear that the studies were small, varied in design and short, that the mechanism isn't known, and that it's unclear whether the same applies to older people.

What that means in practice

The pattern is consistent with how the body handles water. Your skin gets its water from the blood, and your kidneys keep your body's water balance within a narrow range. If you're mildly short on fluids most days, drinking enough brings your whole body, skin included, back to normal. Once you're there, extra water is passed as urine; it doesn't pile up in your skin.

So the realistic promise is: if you usually drink too little, drinking enough may make your skin slightly less dry. Not dramatic, not instant, and not a substitute for skin care.

Myths worth dropping

"Water flushes out toxins and clears acne." There's no good evidence that drinking more water treats acne. Acne is driven by hormones, oil production, bacteria and inflammation. Your liver and kidneys handle waste whether or not you drink an extra liter.
"Water prevents wrinkles." Wrinkles come mainly from age and sun damage. No study shows that water intake reduces them.
"Dry skin means you're dehydrated." Usually not. Dry skin is much more often caused by hot showers, harsh soaps, low indoor humidity, cold wind, age, or a skin condition like eczema. Skin changes from real dehydration come with other signs, such as thirst, dark urine and fatigue; see signs of dehydration in adults.

What actually helps your skin

The American Academy of Dermatology gives practical advice for dry skin that has much stronger support than drinking more:

Keep showers short and warm, not hot — around 5 to 10 minutes.
Use a gentle, fragrance-free cleanser instead of harsh soap.
Moisturize right after washing, while your skin is still damp, to trap the water in. Creams and ointments generally work better than lotions for dry skin.
Use a humidifier in winter if indoor air is very dry.
Protect your skin from the sun. The AAD's tips to reduce premature skin aging put daily broad-spectrum sunscreen of SPF 30 or higher at the top of the list, along with not smoking and not tanning.

For acne, eczema, psoriasis or rosacea, see a dermatologist or your doctor; these are treatable conditions, not hydration problems.

So how much should you drink for your skin?

There's no special "skin dose". Aim for the same amount your body needs anyway. The European Food Safety Authority's reference values are about 2.0 liters of total water a day for women and 2.5 liters for men, from drinks and food combined; you need more in heat or when you exercise. The details, and how they compare with US recommendations, are in how much water should you drink a day?

A few simple checks tell you if you're in the right range:

your urine is pale yellow most of the day (see what your urine color says about your hydration);
you rarely feel very thirsty;
you drink regularly through the day rather than catching up in the evening.

Water-rich foods like cucumber, watermelon, oranges and soups count too.

Making "drink enough" easy

The study participants who benefited were the ones who drank little before. If that sounds like you, the challenge isn't knowing you should drink more; it's remembering. Water Tracker gives you a daily goal based on your weight and activity and reminders that go quiet once you've hit it. You can log a glass from your iPhone, Apple Watch or a widget in one tap, and each drink can be saved to Apple Health. A few weeks of steady intake is a fair test of whether it makes any difference to your skin.

Bottom line

Drinking enough water is good for your whole body, and if you usually drink too little, your skin may become slightly less dry. Beyond that, extra water won't clear acne, prevent wrinkles or replace skin care. For healthier skin, the proven basics are sunscreen, a gentle cleanser, moisturizer on damp skin, and short, warm showers.

This article is general information, not medical advice. If you have a health condition, are pregnant or take medication, ask your doctor how much you should drink.