by Heeral Shivnani
  • 3 minute read
  • August 15, 2025
5 science-backed ways to protect your skin this summer

As the summer sun intensifies, so does its impact on our skin.

While SPF, wide-brimmed hats, and hydrating mists are summer staples, radiant, resilient skin starts much deeper within the cells, supported by what we eat, how we hydrate, and how we care for our bodies holistically.  

From my work with clients at SIRO, where skin health is often a topic in the consultation room, I’ve seen firsthand how integrative strategies can protect and rejuvenate skin during even the harshest heat waves. Here’s how to nourish your skin from the inside out this summer, plus science-backed beauty therapies that can help you glow, from within. 

Hydration Isn’t Just About Water 

Drinking water is vital, yet during summer, when we sweat more and risk electrolyte loss, our skin needs deeper hydration support. I recommend: 

  • Electrolyte-rich fluids like coconut water or watermelon juice restore minerals like potassium and magnesium, both crucial for skin cell turnover. 
  • Hydrating foods, such as cucumbers, berries, and oranges, are high in water and antioxidants. Vegetables, too, such as mushrooms and bottle gourds, fall on that list.   

SIRO hack: Blend fresh watermelon, add a pinch of sea salt, a squeeze of lime, and optionally a few mint leaves. Chill and sip mid-morning or after sauna sessions for a skin-hydrating, mineral-rich refresher.

Eat Your SPF: Antioxidants for UV Defence 

Your diet can also support your skin’s resistance to UV damage. Key nutrients include: 

  • Lycopene (from tomatoes, red grapefruit, and papaya): A powerful antioxidant shown to reduce skin sensitivity to sunburn. 
  • Beta-carotene (from carrots, sweet potatoes, and mangoes): Converts to vitamin A, supporting skin repair. 
  • Vitamin C (found in citrus fruits, strawberries, and bell peppers): Crucial for collagen synthesis and protecting against oxidative damage. 

SIRO hack: We incorporate these skin-protective ingredients into our performance nutrition menus — think a lemon-dijon carrot salad or grilled salmon with citrus-herb quinoa. 

Fats for Firmness: Omega-3s & Skin Elasticity 

Healthy fats are the building blocks of the skin’s lipid barrier, which retains moisture and fends off inflammation. 

  • Add flaxseeds, chia seeds, walnuts, or oily fish like sardines to your summer meals. 
  • For plant-based clients, I often recommend a daily algae-based omega-3 supplement to support supple, resilient skin. 

SIRO hack: Various nuts & seeds are available as “additional goodness” on our in-room dining or refuel bar menu. One must leave no chance to top up the good stuff!

Heeral Shivnani, Clinical Dietitian at SIRO One Za’abeel

Clear Skin Starts in the Gut: Feed Your Microbiome 

The gut-skin connection is powerful; imbalances in your digestive system often show up on your skin as acne, dullness, or sensitivity. To keep the microbiome flourishing during summer travel and heat stress, focus on: 

  • Prebiotic fibres are found in asparagus, garlic, and leeks. These feed beneficial gut bacteria that help regulate inflammation and skin clarity. 
  • Probiotic-rich foods like kefir, yoghurt, and fermented vegetables repopulate the gut with healthy flora after travel.
  • Digestive spices and herbs like fennel, ginger, and mint help soothe the gut, reduce bloating, and support smoother, clearer skin. 

SIRO hack: Functional herbal teas infused with fennel, turmeric, and lemongrass can aid digestion, calm the gut, and enhance skin vibrancy from within. 

Support Skin Recovery with Science-Backed Therapies 

While nutrition lays the foundation, targeted treatments can accelerate skin healing and glow. Two of my favourites at SIRO include: 

  • Red-Light & LED Therapy: Non-invasive, clinically-backed LED and infrared light increase collagen production, calm inflammation, and accelerate skin repair, perfect after sun exposure. LED helps with post-sun redness and supports deeper healing. 
  • Indiba Radiofrequency Therapy (Healing): Deep-penetrating radiofrequency energises tissue repair by enhancing circulation, supporting collagen synthesis, and helping skin heal from UV exposure or minor heat damage. 

Great Skin Needs Work 

Healthy, radiant skin isn’t just built with skincare; it’s cultivated through daily habits, internal nourishment, and targeted recovery. Whether you’re beach-bound or city-slicking this summer, I would advise you to take some time to tune into your body and experiment to see what works for you.

Next In