We all know we should reapply sunscreen every two hours—or immediately after swimming, sweating, or toweling off. But let's be honest: remembering to reapply throughout a long day at the beach, a hike, or even a lunch break can feel like a chore. While no drink can replace your SPF routine, certain beverages may help support your skin's natural defenses against UV damage, potentially extending the protection your sunscreen provides. Here are four drinks that dietitians say might help you go a little longer between reapplications.
1. Green Tea
Green tea is rich in antioxidants called catechins, particularly epigallocatechin gallate (EGCG). Research suggests that drinking green tea regularly may reduce sunburn cell formation and help calm inflammatory responses triggered by UV exposure. One study found that participants who consumed green tea daily showed less redness after UV exposure compared to those who didn't. While it's not a substitute for reapplication, adding green tea to your routine could support your skin's resilience.
Try it: Brew a large pitcher of green tea and keep it chilled in your cooler for a refreshing, skin-supporting drink throughout the day.
2. Tomato Juice
Tomatoes are packed with lycopene, a powerful antioxidant that gives them their red color. Some research indicates that dietary lycopene may help reduce the skin's sensitivity to UV damage. A small study showed that people who ate tomato paste daily for 10 weeks had 33% more protection against sunburn. Drinking tomato juice offers a convenient way to get a concentrated dose of this protective compound.
Keep in mind: Tomato juice can be high in sodium, so opt for a low-sodium version or make your own at home by blending fresh tomatoes with a pinch of salt and a squeeze of lemon.
3. Carrot Juice
Carrots are famous for beta-carotene, which the body converts to vitamin A. This nutrient plays a role in skin cell turnover and repair. Studies suggest that beta-carotene may provide a modest level of natural sun protection, especially when consumed over time. A meta-analysis found that beta-carotene significantly reduced sunburn risk, though the effect took at least 10 weeks of consistent intake to appear.
Pro tip: Combine carrot juice with a splash of orange juice for a vitamin C boost that may further support collagen production and skin repair after sun exposure.
4. Water (with Watermelon or Citrus)
Plain water doesn't contain UV-fighting antioxidants, but staying hydrated is essential for healthy skin function. Dehydrated skin can be more susceptible to sun damage and may heal more slowly. For extra benefits, add slices of watermelon or citrus fruits like oranges and lemons. Watermelon contains lycopene, and citrus provides vitamin C—both linked to skin health and UV defense.
How it helps: Infusing your water with these fruits encourages you to drink more, keeping your skin cells plump and your natural barrier more resilient against environmental stressors, including UV rays.
What Dietitians Want You to Know
While these drinks may offer some additional skin-protective benefits, they are not a replacement for sunscreen or proper reapplication. Dietary changes take time to have a measurable effect on skin health—often weeks or months of consistent intake. The best strategy remains: apply a broad-spectrum SPF 30 or higher, reapply every two hours (or after swimming/sweating), and use these beverages as complementary support.
Final Thoughts
Incorporating green tea, tomato juice, carrot juice, and water infused with lycopene- or vitamin C-rich fruits into your daily routine may give your skin an edge against UV damage. Think of these drinks as part of a broader sun-smart lifestyle—not a shortcut to skip reapplication. Your sunscreen still does the heavy lifting; these beverages just give your skin a little extra backup.
