How to hydrate dehydrated skin: causes, symptoms & solutions

Written by Robb Wolf (opens in a new tab)

Medically reviewed by Ecler Ercole Jaqua, MD, MBA, DABOM (opens in a new tab)

As with all aspects of health, skin health is holistic. We need to do a lot of things right — get adequate rest, eat a nutrient-dense diet, find the right lotions, and many other things — to keep our skin from resembling a catcher’s mitt.But what many people fail to consider is that hydrating your skin also depends on hydrating your body as a whole. If you don’t replace fluids and electrolytes after a sauna, for instance, you can develop dehydrated skin.That said, most people get plenty of fluids. We’ve been drilled from a young age to drink at least eight glasses of water per day, regardless of your thirst or how much water you’re getting from other sources. (Yes: Coffee, tea, and many foods provide water, too!)A better strategy is to drink to thirst, but water is just the half of it. Electrolytes like sodium and potassium help <a href="https://drinklmnt.com/blogs/health/what-electrolytes-do-for-you" rel="noopener noreferrer" target="_blank">balance fluids</a> throughout your body, which supports healthy skin, though the exact mechanisms are still being studied. In fact, if you drink too much plain water, it can dilute the concentration of electrolytes (like sodium, potassium, and chloride) in your blood — which could lead to a condition called <a href="https://science.drinklmnt.com/electrolytes/hyponatremia-signs-and-symptoms" rel="noopener noreferrer" target="_blank">hyponatremia</a> when sodium levels drop too low.When that happens, your body tries to restore balance (homeostasis) by pulling electrolytes from other tissues or storage sites, such as bone, muscle, or interstitial fluid (the liquid that surrounds your body’s cells ), to bring blood levels back up to normal.In this article, we’ll cover skin hydration basics, plus causes and remedies for dehydrated skin.<h2>Why Skin Hydration Matters for Healthy Skin</h2>Most bodily tissues depend on water — we’re mostly water weight, after all — and skin is no exception. In particular, water keeps the outer layer of your skin (called the stratum corneum) <a href="https://pubmed.ncbi.nlm.nih.gov/17524122/" rel="noopener noreferrer" target="_blank">functioning properly</a>.The stratum corneum is how the world sees your skin. It’s the barrier that protects the rest of your body from the outside world. It’s also the barrier that keeps materials (like fluids) from spilling out. In fact, maintaining skin moisture depends on the ability of the stratum corneum to prevent transepidermal water loss and your <a href="https://drinklmnt.com/blogs/health/how-to-stay-hydrated" rel="noopener noreferrer" target="_blank">hydration status</a>. If you don’t consume adequate fluids and electrolytes, your skin may begin to show it, appearing dull, tight, and thirsty for hydration.Beyond hydration habits, other factors influencing skin health <a href="https://pubmed.ncbi.nlm.nih.gov/17524122/" rel="noopener noreferrer" target="_blank">include</a>:<ul><li>The levels of various lipids, sugars, and proteins (glycerol, hyaluronan, water-transporting protein aquaporin-3) found in skin cells</li><li>Genetic factors</li><li>Micronutrient intake (zinc, selenium, and vitamin A are all <a href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC4428712/" rel="noopener noreferrer" target="_blank">crucial</a> for skin health)</li><li>UV exposure</li><li><a href="https://science.drinklmnt.com/did-you-know/what-causes-hangovers" rel="noopener noreferrer" target="_blank">Alcohol consumption habits</a></li><li>Sleep habits</li></ul>Today is a deep dive on skin hydration, but don’t neglect the other factors. Skin health is a holistic endeavor.<h2>Is Dry Skin the Same as Dehydrated Skin?</h2>According to several skincare and dermatology-related websites, dry skin is distinct from dehydrated skin. The claim is: <ul><li>Dry skin is a skin type characterized by low sebum levels (aka, the natural oils your sebaceous glands produce to help lubricate and hydrate the skin).</li><li>Dehydrated skin is a condition of low skin moisture, often caused by environmental dryness, impaired skin barrier function, or insufficient water content in the outer skin layers.</li></ul>Medical literature doesn’t support this distinction, though. In one <a href="https://pubmed.ncbi.nlm.nih.gov/30998081/" rel="noopener noreferrer" target="_blank">paper</a> published in The Journal of Dermatological Treatment, the authors report that “dry skin is a common condition that is attributed to a lack of water in the stratum corneum.”Note how dry skin is labeled a “condition,” not a skin type, and that poor skin moisture is the proximate cause. Other researchers <a href="https://pubmed.ncbi.nlm.nih.gov/17716284/" rel="noopener noreferrer" target="_blank">point out</a> that the outermost layer of “skin requires a water content of 10-15% to remain supple and intact.” Again, the focus is on skin hydration.Basically, healthy skin is synonymous with hydrated skin. In turn, hydrated skin depends on many factors, including your hydration habits, natural skin oils, and nutritional status.In other words, although dehydration can cause dry skin, the two aren’t always identical. Dryness often results from impaired skin barrier function (low natural oils), while dehydration reflects low water content. Both can coexist, and both benefit from adequate hydration and topical care. This doesn’t mean that dehydration is the only cause of dry skin, but it does suggest that we should stop viewing the two as totally distinct and separate.<h2>Symptoms of Dehydrated Skin</h2>Dry skin is a <a href="https://www.ncbi.nlm.nih.gov/books/NBK555956/" rel="noopener noreferrer" target="_blank">well-documented</a> dehydration symptom. Other symptoms of dehydrated skin include:<ul><li>Itchy skin</li><li>More pronounced wrinkles and fine lines</li><li>Cracked lips</li><li>Dark circles under the eyes</li><li>A lack of color or dullness to the skin</li><li>Pallor</li></ul>These symptoms suggest something is wrong with your skin hydration. They don’t necessarily mean you need more fluids.To triangulate, look for other <a href="https://drinklmnt.com/blogs/health/how-to-know-youre-dehydrated" rel="noopener noreferrer" target="_blank">dehydration symptoms</a> like thirst, dark urine, or feelings of fatigue. In particular, thirst and dark urine are clear signs to drink more water. But be sure to include <a href="https://drinklmnt.com/blogs/health/is-sodium-good-or-bad-for-you" rel="noopener noreferrer" target="_blank">sodium</a> in that water. I’ll explain why in a bit.

Symptoms that may signal dehydration: Dry mouth or throat, dry skin, fatigue, nausea, poor cognitive and physical performance, dizziness, muscle cramps or weakness, less frequent urination, and headache.

<h2>Common Causes of Dehydrated Skin</h2>The causes of dehydrated skin are coincident with the <a href="https://drinklmnt.com/blogs/health/dehydration-causes-and-symptoms" rel="noopener noreferrer" target="_blank">causes of dehydration</a>. When someone becomes dehydrated, it’s generally due to excess water losses through the gut, urine, skin, or breath. Some examples will help illustrate.<ul><li>Diarrhea, vomiting, and simple digestion all deplete body water.</li><li>Kidney issues, diuretics, or any intervention (like a low-carb diet or <a href="https://drinklmnt.com/blogs/health/fasting-what-you-need-to-know" rel="noopener noreferrer" target="_blank">fasting</a>) that has a diuretic effect cause significant urinary water losses.</li><li>The more you sweat, the more water and sodium you lose. Why do you think <a href="https://drinklmnt.com/blogs/health/how-to-hydrate-for-endurance-sports" rel="noopener noreferrer" target="_blank">exercise</a> demands extra hydration?</li><li>Physical activity in <a href="https://science.drinklmnt.com/did-you-know/winter-hydration/" rel="noopener noreferrer" target="_blank">dry or high-altitude environments</a>  increases respiratory water losses.</li></ul>What about alcohol? That belongs in the urine losses category. Alcohol temporarily <a href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6286152/" rel="noopener noreferrer" target="_blank">suppresses</a> vasopressin (a fluid-retention hormone) which is why you need numerous bathroom trips after a few cocktails. Heavy or frequent drinking can lead to mild dehydration, enough to affect how your skin looks and feels. All those pee breaks dehydrate you. The next morning, your skin pays the price.Notice how I didn’t mention insufficient fluid intake as a primary cause of dehydration. With some exceptions (age-related mobility issues, cold climates, elevation), most healthy people do a fine job drinking enough water.That’s because we have a brilliant mechanism called thirst: an effective guide for most healthy people (though extreme exertion, illness, or aging can blunt thirst cues). Thirst tells us when to drink and when to stop drinking. And the “when to stop” is just as important as the “when to start.”Why? Because more water is not always better. Not knowing when to stop can lead to overhydration, dilute your blood sodium levels, and leave you hanging with a slew of <a href="https://drinklmnt.com/blogs/health/symptoms-of-low-sodium-and-how-to-treat-hyponatremia" rel="noopener noreferrer" target="_blank">low sodium symptoms</a>.

Raw unflavoredLMNT electrolyte stick, exploding with blue salts. Blog text in the background.

<h3>Sodium and hydration</h3>If you want to stay hydrated for <a href="https://drinklmnt.com/blogs/health/do-electrolytes-give-you-energy" rel="noopener noreferrer" target="_blank">energy</a>, cognition, and skin health, you need to get enough sodium. Sodium is the yin to water’s yang. Both are essential for hydration.The mistake most people make? They drink lots of water while diligently limiting salt consumption. After all, mainstream health messaging says that water is “healthy” and sodium is “<a href="https://science.drinklmnt.com/electrolytes/electrolytes-and-heart-health" rel="noopener noreferrer" target="_blank">bad for your heart</a>.”Here’s the thing: Although uncommon, drinking excessive amounts of water without electrolytes can dilute blood sodium levels (causing <a href="https://drinklmnt.com/blogs/health/hyponatremia" rel="noopener noreferrer" target="_blank">hyponatremia</a>), especially during prolonged exercise or illness. And while very high salt intakes can elevate <a href="https://science.drinklmnt.com/electrolytes/salt-and-high-blood-pressure/" rel="noopener noreferrer" target="_blank">blood pressure</a>, low sodium intake (below 2-3 g per day) <a href="https://faseb.onlinelibrary.wiley.com/doi/abs/10.1096/fasebj.31.1_supplement.446.6" rel="noopener noreferrer" target="_blank">may also raise blood pressure</a> through hormonal responses.How does this relate to skin health? Because sodium helps regulate <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9862583/" rel="noopener noreferrer" target="_blank">overall fluid balance and circulation</a>, which indirectly supports tissue hydration — including the skin. In other words, sodium keeps water balanced in your blood vessels, sweat, tears, and skin.<h2>3 Hydration Tips to Restore Dehydrated Skin</h2>If you have dehydrated skin, a fancy cream won’t fix it alone. Like much of our modern health issues, dehydrated skin oftentimes originates in our diet. You need to fix the problem from the inside out. Here are some simple tips to do that.<h3>#1: Be mindful of dehydrating situations</h3>Dehydrating situations increase your risk of dry skin. Adjust your behavior (and hydration strategy) accordingly.For instance, if you’re playing a tennis match on a humid afternoon, you’ll want to bring along plenty of <a href="https://science.drinklmnt.com/electrolytes/electrolyte-water" rel="noopener noreferrer" target="_blank">electrolyte water</a>. And if you’re sick with a stomach bug, you’ll want to replace fluids, sodium, and <a href="https://drinklmnt.com/blogs/health/potassium-benefits-and-best-sources" rel="noopener noreferrer" target="_blank">potassium</a> as best you can. Drinking beyond 1-2 alcoholic beverages will also increase water and electrolyte losses. If you’re curious to learn more, read this <a href="https://drinklmnt.com/blogs/health/what-causes-hangovers-and-what-to-do-about-them#:~:text=Hydrate%20Properly,-Heavy%20drinking%20raises&text=Take%20sodium%2C%20potassium%2C%20and%20magnesium,be%20better%20prepared%20than%20most." rel="noopener noreferrer" target="_blank">hangover hydration article</a> by LMNT co-founder Luis Villaseñor.

<h3>#2: Drink when thirsty</h3>We already covered this, but I want to hammer it home. For most people most of the time, drinking to thirst is enough to prevent dehydration.Thirst is <a href="https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5957508/" rel="noopener noreferrer" target="_blank">controlled</a> by the hypothalamus, an ancient brain region that regulates a host of automatic functions. To heed thirst is to <a href="https://science.drinklmnt.com/did-you-know/ancestral-health-and-hydration" rel="noopener noreferrer" target="_blank">heed the wisdom of your body</a>.Ignoring thirst is the opposite of wisdom. If you don’t drink when thirsty, you’re guaranteed to become dehydrated. And if you drink past thirst (common), you’ll enter the unhappy realm of <a href="https://science.drinklmnt.com/electrolytes/normal-sodium-levels" rel="noopener noreferrer" target="_blank">low sodium</a>.In some cases, kids, older folks, and people who are sick may need reminders to drink. <h3>#3: Get enough electrolytes</h3>If you neglect electrolytes like sodium and potassium, your fluid balancing system won’t work. As a result, blood flow, brain health, and skin hydration will suffer.Getting enough electrolytes means:<ul><li>Eating <a href="https://drinklmnt.com/blogs/health/electrolyte-rich-foods-and-when-to-supplement" rel="noopener noreferrer" target="_blank">electrolyte-rich foods</a> like leafy greens, avocados, and nuts.</li><li>Salting your meals like you mean it.</li><li>Supplementing when necessary. (Pro tip: use the <a href="http://cronometer.com/" rel="noopener noreferrer" target="_blank">Cronometer</a> app to log your meals and see which vitamins and minerals you need to supplement.)</li></ul>

<h2>FAQ</h2>How do I know if my skin is dehydrated?Look for these common symptoms of dehydrated skin: dryness, itchiness, more pronounced wrinkles and fine lines, cracked lips, dark circles under the eyes, dullness or lack of color, and pallor. To confirm it's a hydration issue, check for other dehydration symptoms like thirst, dark urine, or fatigue. Thirst and dark urine are particularly clear signs you need more fluids and electrolytes.Can drinking water alone fix dehydrated skin?No. While water is essential, it's only half the equation. You also need electrolytes — especially sodium and potassium — to maintain proper fluid balance throughout your body, including in your skin. Drinking too much water without adequate sodium can deplete your blood electrolyte levels, worsening the problem.What causes dehydrated skin?Dehydrated skin typically results from excess water loss rather than insufficient water intake. Common causes include: diarrhea and vomiting, diuretics or medications with diuretic effects (including low-carb diets), excessive sweating from exercise, respiratory water loss from physical activity (especially in elevated or cold climates), and alcohol consumption (which suppresses the fluid-retention hormone vasopressin). All these situations increase your need for both water and electrolytes.What electrolytes does skin need to stay hydrated?Your skin needs adequate sodium and potassium to maintain proper hydration. Get these by eating electrolyte-rich foods like leafy greens, avocados, and nuts; liberally salting your meals; and supplementing when necessary. <h2>Restoring Dehydrated Skin</h2>Hydration habits play a big part in how our skin looks, but hydration isn’t everything. We also need adequate rest, a nutrient-dense diet, and many other things to keep our skin happy and healthy.As with all aspects of health, skin health is holistic. You need to do a lot of things right. Hydration is just the beginning, but it’s the foundation upon which healthy skin is built. Updated November 2025