How to Take Care of Your Skin in Summer: Protection from the Inside Out

Summer brings longer days, intense sunshine and a more active outdoor routine. But with all that sunshine, the skin ends up suffering more aggressions — such as dehydration, prolonged exposure to UV rays and increased oxidative stress. Therefore, protecting the skin requires more than just a good sunscreen: it also needs to be taken care of from the inside out.

Sun with Consciousness

Sunlight helps produce vitamin D, which is essential for bone and immune health. However, too much exposure can cause premature aging, dark spots, and damage to the DNA of skin cells. Apply sunscreen every day with an SPF of at least 30 and protection against both UVA and UVB. Reapply every two hours if you are outdoors or sweating.

Hydration: The Secret Is in the Details

In summer, water loss increases. Drinking plenty of water is essential, but you can also boost your hydration with foods rich in water (such as watermelon, cucumber, lettuce and berries) and functional ingredients that help keep your skin hydrated for longer.

Additionally, topical products with hyaluronic acid, ceramides and aloe vera can restore the skin barrier and reduce transepidermal water loss.

Nutrients that Nourish the Skin

Skin health reflects the body's internal balance. Nutrients that can make a difference include:

Vitamin C – Participates in collagen synthesis and offers antioxidant protection.

Vitamin E – Helps protect against damage caused by free radicals.

Zinc – Helps with healing, oil control and skin balance.

Astaxanthin and beta-carotene – Antioxidants that protect against solar radiation and improve the appearance of the skin.

Omega-3 fatty acids – Help keep skin supple, nourished and less reactive.

Maintaining a balanced diet rich in fruits, vegetables, seeds and healthy fats is a good starting point. In specific cases, supplementation may be considered.

Bet on Antioxidants

During the warmer months, the skin faces more oxidative stress, caused by the sun, pollution and even chlorine in swimming pools. Antioxidants fight free radicals, minimizing damage and premature aging. In addition to vitamins C and E, foods rich in polyphenols (such as green tea, blueberries, grapes and turmeric) are excellent allies.

A Simple But Effective Routine

There’s no need to overdo it. An effective skincare routine can be simple: gentle cleansing, adequate hydration, and daily sun protection. Consistency is more important than quantity of products.

Avoid aggressive exfoliation or excessive use of acids in the summer, as your skin may be more sensitive. Invest in products with soothing and restorative ingredients.

Taking care of your skin in the summer goes beyond creams. Nutrition, hydration and antioxidants are key to keeping your skin protected, luminous and healthy throughout the season. And remember: natural beauty starts with conscious and consistent choices.