The summer months come with outdoor barbecues, picnics, and vacations at the beach. Being out in the hot summer sun can be damaging to our skin. Most people do not realize that exposure to harsh indoor and outdoor environments (such as air conditioning, excessive heat, salt water, and chlorine) dehydrates the skin. This can lead to dry skin that may itch and flake easily. Moreover, we must protect our skin from the sun’s damaging ultraviolet rays, otherwise the sun can negatively impact skin health and appearance by causing premature aging and wrinkles.

Here are some tips for healthy summer skin:

You are what you eat. A healthy diet is the foundation for healthy skin. A diet lacking in key nutrients can negatively impact skin health and overall appearance, especially during the summer months. It is important to consume adequate amounts of antioxidant-rich fruits, vegetables, and whole grains, nuts and seeds on a daily basis. Antioxidants help fight free radicals that can cause damage to the skin. Consuming more antioxidants through foods and supplements can help protect the skin and help prevent premature aging of the skin. For example, vitamin C is an essential component to the production of collagen—the skin’s natural support structure. It helps maintain the structure of collagen and elastin which are both important for firmness and elasticity of the skin. Exposure to the sun’s UV rays over time causes damage to the collagen structure in the skin, contributing to the formation of wrinkles. Beta-carotene is another antioxidant that can help protect skin cells from oxidative damage. While vitamin E has antioxidant properties to help fight free radicals to protect skin, it also provides nourishment for the skin.

Hydrate skin from the inside-out. It is important to stay hydrated during the summer months for healthy glowing skin, and prevent skin from becoming dry. We perspire more in the hot summer months and therefore, lose water from the body and our skin at a rapid pace. Replenish by drinking fluids regularly, especially when outdoors. Carry a water bottle with you and sip it throughout the day. Water is best --it helps hydrate the skin. Try to avoid caffeinated beverages (coffee, tea, soda) which can lead to dehydration and diminish the healthy appearance of skin. Besides drinking fluids to stay hydrated, eating healthy and exercising regularly, consider adding an omega-3 supplement, such as fish oil, to help nourish and protect the skin.

Sunscreen: your skin’s best defense. Applying topical sunscreen daily before going out is your skin’s best defense against damaging ultraviolet (UV) rays that can cause premature aging of the skin. Sunscreen is recommended all year long, however, applying sunscreen regularly during the summer months is critical-- when sun exposure is frequent and UV rays are at their most severe.

Moisturize: The three minute rule. Moisturizing is also an important step to keep skin hydrated, and one of the keys to locking it in is timing. Apply moisturizer within three minutes of showering or bathing – hot water can be particularly drying to skin. Make moisturizing a routine to keep your skin soft and supple.