Hydration For The Dancer
I am going to be honest, when staying hydrated I could be named the worst. But as a dancer, hydration can have a huge impact on your performance and I even find it affects the quality of my sleep.
Water has many roles in the body, including: the digestion and absorption of nutrients, lubrication of joints and body temperature regulation. As dancers, we are constantly engaging in strenuous activity, which means we perspire. During the process of perspiration our body loses a lot of water, hence why it is so important that we stay well hydrated throughout the day.
Nutritionist Emily Harrison states (2012) states, “Every dancer is a little different but pre-professional and professional level dancers should aim for about 2800-3500ml” (n.p.) of water per day.
It is recommended that athletes start their exercise well hydrated; therefore drinking 500ml before class is a good start, and then drinking 150-250ml every 20min will ensure you are hydrated. Of course, although water is the most obvious way to replace water and salts lost through exercise, it is not the only way. About 20% of your daily water intake comes from foods like fruits and vegetables and about 80% comes from what you drink. So, do aim to recuperate and gain most of your hydration through water, although juices, sports beverages, and even tea and coffee can be counted towards that goal also (Harrison, 2012). However, do be mindful of having these other beverages in moderation, as they can contain high levels of sugar and/or caffeine, which may have a diuretic effect on the body.
As I am currently in my graduating year, I have had to travel a lot recently for auditions. Flying and travelling can be so dehydrating, especially when you don't want to pay airport prices for a bottle of water! I was finding that because I was so dehydrated, I couldn't get enough sleep the night before my audition and this would affect my performance. I needed to find a solution and discovered electrolyte/ hydration tablets. These have been my saviour and have really helped me to stay hydrated. I use power bar- 5 Electrolyte zero calorie sports drink (my favourite is the mango-passionfruit one) or hydrolyte dissolvable tablets. You can generally buy these from Boots, some Holland and Barrett stores or online. I highly recommend this solution; just watch out for ones with added sugars or caffeine.
Another tip which my physio always told me, and that professionals also suggest, is to drink a glass of milk after exercise or before bed. Milk is an excellent source of protein and by having it within 30 minutes of exercise, your body is able to start to repair itself for the next day or rehearsal. Milk is also extremely hydrating and can keep you feeling hydrated longer than water (Faherty, 2015).
Tea is also a great way to lift your water intake. As a person who prefers to have a drink with taste rather than water, I have found tea to be an excellent option. Most don't have any nasty additives and can benefit your health. I usually have a green tea at lunch with food to make sure I am getting enough water. I also love to have a cup of heath & heather's camomile with Manuka honey tea before bed. The best investment I ever made was purchasing a Bodum travel mug which means I can travel with a hot drink wherever I am and even ask cafes to fill it up for me.
Water has many roles in the body, including: the digestion and absorption of nutrients, lubrication of joints and body temperature regulation. As dancers, we are constantly engaging in strenuous activity, which means we perspire. During the process of perspiration our body loses a lot of water, hence why it is so important that we stay well hydrated throughout the day.
Nutritionist Emily Harrison states (2012) states, “Every dancer is a little different but pre-professional and professional level dancers should aim for about 2800-3500ml” (n.p.) of water per day.
It is recommended that athletes start their exercise well hydrated; therefore drinking 500ml before class is a good start, and then drinking 150-250ml every 20min will ensure you are hydrated. Of course, although water is the most obvious way to replace water and salts lost through exercise, it is not the only way. About 20% of your daily water intake comes from foods like fruits and vegetables and about 80% comes from what you drink. So, do aim to recuperate and gain most of your hydration through water, although juices, sports beverages, and even tea and coffee can be counted towards that goal also (Harrison, 2012). However, do be mindful of having these other beverages in moderation, as they can contain high levels of sugar and/or caffeine, which may have a diuretic effect on the body.
As I am currently in my graduating year, I have had to travel a lot recently for auditions. Flying and travelling can be so dehydrating, especially when you don't want to pay airport prices for a bottle of water! I was finding that because I was so dehydrated, I couldn't get enough sleep the night before my audition and this would affect my performance. I needed to find a solution and discovered electrolyte/ hydration tablets. These have been my saviour and have really helped me to stay hydrated. I use power bar- 5 Electrolyte zero calorie sports drink (my favourite is the mango-passionfruit one) or hydrolyte dissolvable tablets. You can generally buy these from Boots, some Holland and Barrett stores or online. I highly recommend this solution; just watch out for ones with added sugars or caffeine.
Another tip which my physio always told me, and that professionals also suggest, is to drink a glass of milk after exercise or before bed. Milk is an excellent source of protein and by having it within 30 minutes of exercise, your body is able to start to repair itself for the next day or rehearsal. Milk is also extremely hydrating and can keep you feeling hydrated longer than water (Faherty, 2015).
Tea is also a great way to lift your water intake. As a person who prefers to have a drink with taste rather than water, I have found tea to be an excellent option. Most don't have any nasty additives and can benefit your health. I usually have a green tea at lunch with food to make sure I am getting enough water. I also love to have a cup of heath & heather's camomile with Manuka honey tea before bed. The best investment I ever made was purchasing a Bodum travel mug which means I can travel with a hot drink wherever I am and even ask cafes to fill it up for me.
* This text is reproduced in the form of excerpts from a 'Critical and Contextual Studies' essay produced previously in 2017 as part of my studies at the Royal Conservatoire of Scotland.
Reference List:
Camkin, J. (2017). Discuss The Importance Of Good Nutrition For Ballet Dancers Including Those Who Follow Vegan Diet, [Undergraduate Essay]. Royal Conservatoire f Scotland.
Faherty, E. (2015). 10 Ways to Stay Hydrated (That Aren’t Water). [online] Life by Daily Burn. Available at: https://dailyburn.com/life/health/healthy-foods-stay-hydrated-without-water/ [Accessed 20 Apr. 2018].
Harrison, E. (2012). Dancers and Hydration. [online] 4dancers.org. Available at: http://www.4dancers.org/2012/02/dancers-and-hydration/ [Accessed 7 May 2017].
Reference List:
Camkin, J. (2017). Discuss The Importance Of Good Nutrition For Ballet Dancers Including Those Who Follow Vegan Diet, [Undergraduate Essay]. Royal Conservatoire f Scotland.
Faherty, E. (2015). 10 Ways to Stay Hydrated (That Aren’t Water). [online] Life by Daily Burn. Available at: https://dailyburn.com/life/health/healthy-foods-stay-hydrated-without-water/ [Accessed 20 Apr. 2018].
Harrison, E. (2012). Dancers and Hydration. [online] 4dancers.org. Available at: http://www.4dancers.org/2012/02/dancers-and-hydration/ [Accessed 7 May 2017].