As a dermatologist and author, Leslie Baumann has shaped modern skincare with a clear principle: a strong skin barrier is the best anti-aging plan. What is often overlooked: water is not just a wellness extra, but the basis. This is relevant for high performers because well-hydrated skin not only looks fresher but also sends fewer stress signals and maintains barrier stability – the first line of defense against the environment, inflammation, and premature aging.

The skin does not store drinking water like a reservoir, but it reacts sensitively to fluid balance. The key is the skin barrierthe outermost protective layer made of keratinocytes and lipids that retains water in the skin and keeps irritants out, measurable through transepidermal water loss (TEWL)how much water evaporates uncontrollably through the skin. In parallel, stratum corneum hydration (SCH)the moisture level of the outermost layer of the skin indicates how well the barrier binds water. If you drink too little, the tissue water content decreases, the barrier dries out, and TEWL increases. Conversely, fluids, electrolytes, and specific plant compounds stabilize the skin from the inside, while topical care retains moisture on the surface. The takeaway: You don’t “drink” wrinkles away – but you optimize the barrier function, which smooths the skin appearance, reduces redness, and prevents a feeling of tightness.

More water in daily life directly contributes to the barrier. Studies show: higher daily water intake and targeted care improve SCH and lower TEWL – signs of a more sealing barrier and better moisture retention ^[1]. In parallel, consuming water-rich fruits or fruit extracts can improve skin hydration and reduce TEWL – a double benefit for skin glow and resilience, even if parameters like wrinkle depth or elasticity do not consistently benefit ^[2]. For high performers, this means: less transepidermal water loss equates to less microscopic stress on the surface, reduced irritation during training, travel, or air-conditioned environments – resulting in a more stable performance routine without “dry signals” like tension, flaking, or makeup breakdown.

A controlled interventional study analyzed the effects of daily water intake and moisturizer on the skin barrier. Participants with higher fluid intake showed significant increases in stratum corneum hydration in several skin areas over four weeks, especially when a moisturizer was additionally used. The core finding: water intake correlates with better barrier function; topical care amplifies the effect and provides a larger short-term increase in measurable hydration ^[1]. Additionally, a recent systematic review with meta-analysis of randomized studies summarizes that the oral intake of fruits or fruit extracts improves skin moisture and lowers transepidermal water loss. The data support this moisture advantage but show no consistent improvement in elasticity, minimal erythema dose, or wrinkle depth. Practically, this means: diet can measurably support the skin’s water retention but is not a substitute for sun protection or structural anti-aging strategies ^[2]. Taken together, the studies paint a clear picture: systemic hydration and polyphenol-rich, water-rich plant-based diets optimize the moisture economy of the skin, while topical care seals it effectively – the combination delivers the strongest, everyday relevant effects.

- Drink at least 2 liters of water daily and spread the amount throughout the day (morning start, pre-workout, with every meal). This stabilizes barrier function and supports higher stratum corneum hydration ^[1].
- Combine hydration with a simple moisturizing routine: apply a moisturizer right after washing to reduce TEWL and "seal" the drinking effect ^[1].
- Incorporate water-rich fruits and vegetables: cucumber, watermelon, berries, citrus fruits, tomatoes. Aim for at least 2 servings per day at main meals or as snacks. Studies show improved skin hydration and lower TEWL through fruits/fruit extracts ^[2].
- Plan “hydration anchors” in daily life with high evaporation loads: air travel, air-conditioned offices, intensive workouts. Drink water beforehand and eat water-rich fruits afterward – this measurably buffers TEWL peaks better ^[1][2].

Upcoming studies will clarify which fruit components – such as specific polyphenols or electrolyte profiles – drive TEWL reduction the most and how they can be optimally paired with topical care ^[2]. Equally exciting: personalized hydration based on activity, climate, and skin barrier biomarkers to individually adjust drinking and care protocols ^[1].