Glow up season
While staying hydrated with water is essential, many overlook how certain foods and nutrients can powerfully boost skin hydration, radiance, and protection in hot weather.
Here are some of my favourite under-the-radar nutritional pairings for a glowing, hydrated summer:
Cucumber + Chia = Nature’s Electrolyte Elixir
Cucumbers are 96% water, but their real skin-loving magic lies in their silica content - a trace mineral that supports collagen structure and skin elasticity.
Pair cucumber water with chia seeds for an omega-3, electrolyte-rich hydration boost. Once soaked, chia forms a gel that helps cells retain moisture - perfect after sun exposure or a sweaty workout.
Try this: Blend cucumber with mint, lime, and soaked chia seeds for a cooling, hydrating tonic.
Pineapple + Turmeric = Enzyme-Powered Anti-Inflammatory Duo
Pineapple offers bromelain, a natural enzyme that reduces puffiness and supports lymphatic flow - ideal for hot, sticky days.
Add turmeric, rich in curcumin (best absorbed with black pepper), for a skin-soothing anti-inflammatory kick.
Recipe to try: Our Pineapple & Turmeric Tropical Smoothie (see p. 54 of Champneys Cookbook – Food for Wellness).
Hibiscus Tea = Antioxidant & Collagen Defender
More than just a pretty flower, hibiscus is loaded with anthocyanins - potent antioxidants that combat oxidative stress and help protect collagen from UV damage.
It’s also a gentle diuretic that won’t dehydrate you, making it a smarter alternative to sugary iced teas.
Serve it like this: Brew a strong hibiscus tea, cool it down, then infuse with orange slices, fresh mint, and top with sparkling water. Serve over ice for a vibrant summer skin tonic.
Watermelon + Basil = Lycopene Glow Booster
Watermelon is a summer staple for a reason. It’s packed with lycopene, a powerful antioxidant that shields your skin from sun-induced oxidative stress.
It also contains citrulline, which improves blood flow and helps oxygenate skin cells. Fresh basil adds anti-inflammatory polyphenols and a subtle skin-clearing edge.
Nutritional tip: Lycopene is better absorbed with fat. Try a watermelon and basil salad with feta, pumpkin seeds, black olives, and a drizzle of extra virgin olive oil.
Celery + Sea Salt Juice = Alkalising Mineral Recharge
Celery juice has its cult following for good reason—it’s loaded with natural sodium, magnesium, and potassium, which help maintain fluid balance and hydrate at a cellular level.
Adding a pinch of unrefined sea salt (like Celtic or Himalayan) enhances its electrolyte effect.
Bonus benefit: Celery contains phthalides, plant compounds that support circulation—great for an even summer glow.
Coconut Water + Coconut Kefir = Hydration Meets Gut-Skin Support
Coconut water naturally replenishes electrolytes like potassium, magnesium, and sodium - ideal after sweating in the sun.
Blend it with probiotic-rich coconut kefir to support gut health, which plays a crucial role in managing inflammation and common summer skin issues like acne, rashes, and dullness.
Smoothie tip: Blend with frozen pineapple and your favourite plant-based protein powder for a tropical, skin-loving smoothie that tastes like a healthy Piña Colada.
Summer hydration isn’t just about how much water you drink - it’s about how effectively your body holds and utilises that water. By including foods rich in electrolytes, antioxidants, enzymes, and healthy fats, you can deeply nourish your skin and body from the inside out.