Why water matters: the link between hydration, skin health and recovery

Many people are surprised when they come into the clinic with dry skin, asking for a stronger moisturiser, and we start by asking how much water they drink. The truth is, no cream can solve internal dehydration. Skin that feels tight, flaky or irritated is often not experiencing a skincare problem, it’s experiencing thirst.

How much water do you really need?

A simple guideline we often use is 35 to 37 millilitres of water per kilogram of body weight per day. This gives a personalised hydration target based on your body size.

For example:

• If you weigh 60kg: that’s about 2.1–2.2 litres per day.

• If you weigh 80kg: around 2.8–3.0 litres per day.

This is a starting point, not a rigid rule. Your actual water needs can vary depending on several important factors.

When your body needs more water

Hydration isn’t static. Your needs increase when:

• You exercise or sweat more: Hot yoga, gym training, sauna, or active jobs can all increase fluid loss.

• The environment is dry: Air conditioning, central heating or dry weather increases water loss through your skin and breath.

• Your health status changes: Certain medications, illnesses or chronic conditions (like kidney or heart issues) can affect fluid balance, and in some cases, you may be advised to limit fluids under medical supervision.

• You have more muscle mass: Muscle is metabolically active and demands more water for optimal function.

How to check your hydration status

One of the simplest ways to check whether you’re hydrated is to look at your urine colour:

• Very pale yellow / clear = well hydrated

• Light to medium yellow = probably okay, but room for improvement

• Dark yellow / strong odour = a possible sign of dehydration

Other signs of dehydration can include fatigue, dry mouth, low mood, headaches, dizziness, brain fog and slower performance at the gym or during recovery.

What hydration means for your skin

Moisturisers play an important role in supporting the skin barrier and reducing water loss, but they cannot replace water inside the body. If you are consistently dehydrated, your skin is likely to be more reactive, less radiant, and slower to heal after treatments. You may blame the serum or the laser, when the real issue is that you’ve only had 500ml of water all day and counted coffee as hydration.

Proper hydration supports:

• Skin elasticity and glow

• Lymphatic drainage

• Wound healing

• Energy levels

• Cognitive clarity

• Hormonal balance

• Circulation and blood pressure

• Liver and kidney function

What to do next

1. Calculate your target: Multiply your weight in kg by 35 – 37ml.

2. Space it out: Drinking one litre all at once isn’t effective. Spread your intake throughout the day.

3. Listen to your body: Use your urine colour and energy levels as a daily check-in.

4. Adjust for life: Increase your intake when you’re training, sweating more, recovering from illness or undergoing aesthetic treatments.

5. Follow medical advice: If you’ve been advised to restrict fluids, always prioritise clinical guidance over online estimates.

The bottom line

You cannot buy good skin. You build it, and hydration is one of the most overlooked foundations. Treatments like laser therapy, microneedling or chemical peels work best when your body is well supported. That starts with rest, protein, inflammation control, and water.

f you’re considering skin treatments but want to make sure you’re getting the best results possible, come speak to us. At Tower Hill Clinic, we take a whole-body approach to skin health, and it starts with understanding you. Book a consultation today, your skin will thank you for it.

Stay hydrated, and your skin (and everything underneath it) will thank you.