10 Ways to Optimise Skin Health This Summer

With summer just around the corner in the UK, it’s the perfect time to focus on your skin health. The sun shines brighter, temperatures rise, and our routines often change, making it essential to adapt our skincare practices. Here are ten scientifically-backed tips to help you maintain healthy, radiant skin throughout the sunny season.

Why It Matters: Summer heat can lead to dehydration, which has a significant impact on skin health. When your body lacks adequate water, your skin can become dry, dull, and less resilient (1). Dehydration can also exacerbate skin conditions, making it more prone to irritation and premature ageing (2). Additionally, without proper hydration, the skin's ability to heal and regenerate is compromised (3), leading to a lack of that healthy glow we all desire. Staying hydrated not only nourishes your skin but also supports overall well-being during the hot summer months.

How to Do It: Aim for at least 2 litres of water daily. Consider adding hydrating foods like cucumbers, oranges, and strawberries to your diet. Herbal teas can also contribute to your fluid intake.

Why It Matters: Too many UV rays can lead to premature ageing by breaking down collagen and elastin in the skin, resulting in wrinkles and loss of firmness (4). Additionally, prolonged exposure to these rays can cause painful sunburns, which not only damage the skin but also increase the risk of skin cancer over time. However, some vitamin D is needed on a daily basis from the sun ideally to help promote a healthy body, mind and the body’s largest organ; the skin. Moderation here is key however, and protecting your skin from UV rays once you have had enough (usually when the skin starts to turn pink) is crucial for maintaining its health and appearance, as well as reducing the likelihood of serious health issues later in life.

How to Do It: After you have had a little healthy sun exposure, apply a broad-spectrum sunscreen with an SPF of at least 30 to all exposed areas of the skin, even on cloudy days. Reapply every two hours, or more frequently if swimming or sweating.

Why It Matters: Exfoliation is an essential skincare step that helps remove dead skin cells from the surface of the skin, promoting a fresher and more radiant appearance (5). This process not only enhances the skin's overall texture but also encourages cell turnover, leading to a brighter complexion. Additionally, by clearing away the buildup of dead skin, exfoliation allows other skincare products to penetrate more effectively, maximising their benefits. Regular exfoliation can also help reduce the appearance of fine lines, prevent clogged pores, and improve the skin's ability to retain moisture.

How to Do It: Choose a gentle exfoliant suitable for your skin type. For sensitive skin, consider using a chemical exfoliant with AHAs (alpha hydroxy acids) or BHAs (beta hydroxy acids) instead of physical scrubs, which can be abrasive.

Why It Matters: Moisturising plays a crucial role in restoring and maintaining your skin's natural barrier, which is essential for keeping it hydrated and protected against various environmental stressors such as pollution, UV rays, and harsh weather conditions (6). By regularly applying moisturiser, you not only replenish lost moisture but also enhance your skin's elasticity and overall texture. This practice helps to prevent dryness, flakiness, and irritation, ensuring your skin remains healthy and vibrant.

How to Do It: Opt for a lightweight, non-comedogenic moisturiser during summer. Look for formulations containing hyaluronic acid or glycerin, which attract moisture to the skin.

Why It Matters: Antioxidants play a crucial role in protecting the skin from free radical damage, which is primarily caused by environmental stressors such as sun exposure and pollution (7). These free radicals can lead to premature ageing, wrinkles, and a dull complexion. By incorporating antioxidants into your skincare routine, you can help neutralise these harmful effects, promoting a healthier and more youthful appearance while enhancing your skin's resilience against external aggressors.

How to Do It: Include Vitamin C serum in your morning routine to brighten the skin and improve its texture. Foods rich in antioxidants, such as berries, nuts, and dark leafy greens, can also boost your skin health from within.

Why It Matters: What you eat can significantly impact your skin’s appearance and overall health. A diet high in sugar and processed foods can lead to inflammation, which may manifest as redness, puffiness, and breakouts (8). These unhealthy foods can disrupt your body’s natural balance, leading to an overproduction of sebum and clogged pores. On the other hand, a balanced diet rich in fruits, vegetables, healthy fats, and whole grains can nourish your skin from within, promoting a clear, radiant complexion and reducing the risk of acne and other skin issues.

How to Do It: Focus on a diet rich in fruits, vegetables, whole grains, and healthy fats (like avocados and olive oil). Omega-3 fatty acids found in fish can also help reduce inflammation and keep skin supple.

Why It Matters: Swimming in pools or the sea can strip your skin of its natural oils, leading to dryness and irritation. Chlorine and saltwater can disrupt the skin's moisture barrier, causing discomfort and making it more susceptible to environmental stressors (9). Over time, this can result in a rough texture and increased sensitivity. It’s essential to take preventive measures, such as applying a good moisturiser before swimming and rinsing off afterward, to help maintain your skin's health and hydration.

How to Do It: Rinse off before and after swimming to help protect your skin. After swimming, apply a rich moisturiser or body oil to replenish lost hydration. Consider using a protective barrier cream before swimming.

Why It Matters: As summer weather approaches, it's important to switch to lighter formulations for your skincare routine. Heavier creams can often clog pores, leading to unwanted breakouts and a dull complexion. Lightweight products allow your skin to breathe, providing the hydration it needs without the extra weight. Embracing lighter textures can help maintain a fresh, healthy glow while preventing common summer skin issues.

How to Do It: Switch to gel-based cleansers and moisturisers. If you wear makeup, consider switching to lightweight, non-comedogenic formulations that are less likely to clog pores.

Why It Matters: Sleep is critical for skin repair and regeneration, as it enables the body to undergo essential restorative processes (10). During deep sleep, blood flow to the skin increases, providing nutrients and oxygen that are vital for a healthy complexion. Lack of sleep, on the other hand, can lead to dark circles, puffiness, and a dull, lacklustre complexion. Over time, poor sleep quality can also contribute to premature ageing, fine lines, and a decrease in skin elasticity, making it essential to prioritise quality rest for optimal skin health.

How to Do It: Aim for 7-9 hours of quality sleep each night. Establish a calming bedtime routine to help you wind down and fall asleep more easily.

Why It Matters: High stress can trigger breakouts and exacerbate skin conditions like eczema and psoriasis (11). When the body is under stress, it produces higher levels of cortisol, a hormone that can lead to increased oil production in the skin, resulting in clogged pores and acne. Additionally, stress can weaken the immune system, making it harder for the body to manage existing skin conditions, leading to increased inflammation and discomfort. Understanding the impact of stress on skin health is crucial for developing effective skincare routines and stress management strategies.

How to Do It: Consider incorporating stress-reducing activities into your daily routine, such as yoga, meditation, or even a leisurely walk. Make time for hobbies that bring you joy and relaxation.

Incorporating these ten tips can enhance your skin health for the summer months. It's important to pay attention to your skin's needs and adjust your routine accordingly. Each skin type is unique, so what works for one individual might not be effective for another. If you encounter persistent issues, consider consulting a dermatologist. Embrace the sunshine while ensuring your skin remains radiant and healthy.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients. https://www.greathealthnaturally.co.uk/

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

Take a look at our Skin & Hair collection which includes O'Hisa, a unique supplement by WHC combining natural ingredients derived from plants, including sea buckthorn, to help you maintain smooth, radiant skin and lustrous, healthy hair.