Summer skincare, nutrition: What the experts advise

Summer has set in and it’s time to revamp your skincare and nutrition routines to cope with the soaring temperatures and increased humidity.

From ensuring your skin and body stay hydrated to protecting your little ones from the harsh sun, we’ve gathered top tips from leading experts to help you stay healthy and radiant all summer.

Focus on nutrition and hydration

Maintaining proper hydration and nutrition during the summer is crucial for overall health, says Vibha Bajpaiee, clinical dietician, Aster Clinic. She advises drinking plenty of fluids to stay hydrated.

“Aim for at least eight to 10 glasses of water a day and increase your intake if you’re active or outdoors,” she stresses. Additionally, Bajpaiee suggests the following tips to stay healthy during the season.

• Replenish lost fluids and electrolytes with bananas, watermelon, cucumbers, oranges, strawberries and coconut water.
• Opt for lighter meals rich in nutrients like fresh vegetables, fruits, salads, grilled vegetables and lean proteins.
• Choose healthy snacks like nuts, fresh fruits, yoghurt, or smoothies over chips or sugary snacks.
• If you’re feeling thirsty, drink water. Remember, if you’re craving fresh fruits or salads, your body needs those nutrients.

Sun protection is key during summer

Using the right sunscreen is crucial for protecting your skin from the sun’s harmful effects. “UV radiation can penetrate clouds, making sunscreen crucial year-round,” says Dr Jayanti Malik, dermatologist with Aster Royal Clinic. She further outlines the key reasons for using sunscreen.

• Sunscreen reduces DNA damage in skin cells, preventing skin cancer.
• Daily sunscreen use with SPF 30 or higher significantly reduces photoageing effects such as wrinkles and loss of skin elasticity.
• Sunscreen absorbs or reflects UVB rays, preventing the cellular damage that leads to sunburn.
• Sunscreen can reduce the severity of flare-ups in conditions like polymorphous light eruption (PLE) and solar urticaria. They also help prevent allergic reactions induced by sun exposure.

Hydrate your skin with hyaluronic acid

Hydration is essential for your skin’s health during summer. Unfortunately, natural ageing and harsh products can further weaken this barrier. This leads to increased water loss, resulting in dry, lacklustre skin that loses its plumpness and smoothness. Products with hyaluronic acid can help alleviate these issues. “Hyaluronic acid, naturally present in the skin, can hold up to 1,000 times its weight in water, leaving your skin feeling plump and dewy,” says Waleed Amlay, Neutrogena’s brand manager, who shares the following tips to explain why hyaluronic acid deserves a spot in your everyday routine, especially during summer.

• Hyaluronic acid optimises your skin’s barrier function by promoting cellular balance. It does this by regenerating the lipids (fats) within the barrier, enabling your skin to retain moisture more effectively. Proper hydration plumps up fine lines and wrinkles, giving you a more youthful appearance.
• It absorbs quickly and won’t leave your skin feeling greasy or heavy, making it ideal for hot and humid summer weather. It locks in moisture and releases it gradually throughout the day as your skin needs it.
• Opt for a water-gel moisturiser containing hyaluronic acid for intense, long-lasting hydration.

Addressing sensitive skin with the right ingredients

Sensitive skin can take a particular hit during the summer. Sarah Kabbani, Aveeno‘s brand manager, highlights the benefits of oats for sensitive skin:

• Oats lock in moisture with starches and beta-glucan, forming a barrier to combat dryness and irritation.
• Its avenanthramides boast antioxidant and anti-inflammatory properties, improving dry skin.
• They soothe irritation thanks to avenanthramides, making them ideal for bug bites, windburn, and sunburn.
• Oats soften rough, scaly skin — add them to a warm bath for ultimate softening power, perfect for dry feet, eczema, or rashes. Oats gently exfoliate with saponins, removing dry skin cells without irritating sensitive skin. Try an oat cleanser or body wash for a smooth feel.
• They also reduce redness caused by dryness or acne breakouts. The saponins in oats help cleanse pores and minimise breakouts.

Bonus tips: Heading out with your little ones?  Here’s how you can protect their skin.

When it comes to babies, their delicate skin requires extra attention during the summer. Irina Zhigareva, Johnson’s Baby brand manager, shares these tips that will help:

• While most of us avoid the outdoors, it is especially important to keep your baby out of direct sunlight. Use strollers with shade covers and dress them in loose-fitting, breathable fabrics like cotton.
• Increased sweating makes gentle baths using a tear-free baby wash even more important. While more frequent cleaning is necessary, avoid overly long baths that can strip away natural oils.
• Summer sun or even constant air conditioning can disrupt your baby’s skin barrier, which is vital in helping retain moisture. Regular moisturising is critical to help prevent dryness, a root cause for many irritable skin conditions in newborns and young babies. Look for mild, pediatrician-recommended baby moisturisers.
• If your baby is over six months old, talk to your pediatrician about sunscreen. They can recommend a broad-spectrum sunscreen with SPF30 or higher formulated specifically for sensitive baby skin. Apply generously 30 minutes before sun exposure.

By following these expert tips, you and your loved ones can maintain healthy, glowing skin and stay hydrated and energised during the summer. Enjoy the sunshine responsibly and make the most of the season.