Staying
well hydrated is important for many aspects of your health.
Recent
research suggests that diet may play a central role in skin health, especially
when it comes to acne.
In
fact, studies have shown that certain nutrients, food classes, and dietary
patterns can contribute to the development of acne (1).
However,
whether drinking water affects skin health has been a controversial topic.
This
article takes a closer look at how drinking water affects acne.
Keep your skin hydrated
Drinking
water is mainly believed to prevent acne by promoting proper skin moisture.
Dry
skin can trigger excessive oil production, which can lead to acne (2).
Several
studies have found that when used with moisturizers and other skincare
products, increasing water intake may help keep skin soft and smooth.
For example,
a 30-day study of 49 women observed that drinking an additional 68 ounces (2
liters) of water per day significantly improved skin hydration (3).
Another
review of six studies concluded that increasing fluid intake enhances hydration
of the outer layers of the skin while reducing dryness and roughness. (4）。
Summary: Drinking
water can help promote skin moisture, which in turn helps prevent acne.
May support immune
function
Studies
in humans and animals have shown that staying adequately hydrated affects
immune function (5, 6).
Supporting
a healthy immune system helps protect your body from infections, which in turn
helps prevent acne.
In
particular, Cutibacterium propionibacterium acnes (C. bacteria) is a strain of
bacteria thought to be involved in the development of acne (7).
Studies
have shown that it may also play an important role in your skin microbes for
health, which refers to the microbial health that resides on the skin and is
involved in regulating microbial skin health (8, 9).
More
research is needed to confirm whether drinking more water can specifically
prevent Propionibacterium acnes, but there is evidence that it can support your
body's ability to fight off infections to support skin health.
Summary: Drinking
plenty of water may help boost immune function, which helps prevent certain
strains of bacteria that cause acne.
May help regulate blood
sugar levels
Studies
have shown that eating foods with a low glycemic index — a measure of how much
certain foods increase blood sugar levels — can reduce the severity of acne and
regulate hormone levels. (10, 11）。
Following
a low-glycemic diet may also lower insulin levels, a key hormone that controls
blood sugar. High levels of insulin increase the production of oil, which can
lead to acne (12).
According
to a small study, limiting water intake for 3 days led to impaired blood sugar
control in nine people with type 2 diabetes (13).
Another
9-year study of 3,615 people found that drinking more water was associated with
a reduced risk of developing high blood sugar. (14）。
In
addition, other studies have shown that dehydration affects the body's ability
to use insulin efficiently, leading to elevated insulin levels and excessive
oil secretion (15).
Still,
more research is needed to determine whether drinking water directly affects
blood sugar and insulin levels, and whether these effects in turn affect skin
health.
Summary: Drinking
plenty of water helps regulate blood sugar and insulin levels, which may help
prevent acne.
Promotes natural
detoxification
Despite
the surge in trendy detox diets and supplements, your body has an efficient
built-in detox system.
In
fact, your liver, kidneys, lungs, digestive tract, and skin are all involved in
the excretion of waste products and toxins from your body.
Water
is also essential for proper detoxification because it helps deliver nutrients
to your body, flushes out toxins, and keeps your liver and kidneys functioning
effectively (16).
In
addition, moisture is excreted from the skin in the form of sweat, helping to
naturally flush out toxins and heavy metals from the body (17).
Although
research is limited, this prevents clogging of pores, which helps prevent acne.
Summary: Water
can help promote proper natural detoxification, which can help prevent clogged
pores.
Conclusion
Staying
well hydrated is important for many aspects of your health.
Although
there is limited research on the relationship between water intake and acne,
research suggests that this fluid may help support skin health through multiple
mechanisms.
In
particular, it may help keep skin hydrated, support immune function, regulate
blood sugar levels, and promote natural detoxification — all of which help
fight acne.
If
staying properly hydrated doesn't improve your acne, be sure to discuss other
treatment options with your healthcare provider.