Dancers push their bodies to incredible limits. Mastering choreography and hours of rehearsals demand peak performance, and to achieve that, dancers need to optimise hydration. But are you drinking enough?
“Drinking to thirst” can be a good strategy but research shows that many dancers do not drink enough water (Rossiou et al., 2017), and even mild dehydration can affect performance. Let’s break down the science of staying hydrated, so you can shine on and off stage.
Why Hydration Matters (More Than You Think!)
Imagine trying to do a perfect pirouette with a foggy brain and tired muscles. That’s what dehydration does. Even a 2% loss of body weight through sweat can lead to:
- Fatigue: Feeling drained of energy and reducing endurance.
- Reduced Performance: Losing precision and power whilst dancing.
- Cardiovascular Strain: Putting extra stress on your heart.
- Headaches: Affecting focus and coordination.
On the flip side, drinking too much water can lead to hyponatremia, a condition where your blood sodium levels drop too low which is rare but can be dangerous. It’s all about finding that sweet spot!
General Hydration Guidance for Dancers
So, how much water do you really need? Here’s a general approach:
- Daily Hydration: Focus on consistent hydration throughout your day. Although all fluids except alcohol contribute to meeting your fluid needs (e.g. fruit juice, coffee and tea), water should be prioritised.
- Pre-Dance Prep: Ensure you are well hydrated a couple of hours before class or rehearsal. Aim to have a large glass of water first thing in the morning and continue with a little and often approach throughout the day.
- During Class: You lose a lot of sweat during intense dance sessions as sweat allows the body to regulate its temperature. During a one-hour, moderate intensity dance class anything from 0.5-1.5L losses can be normal (Challis and Stevens, 2019), so frequent sips of water during class can support hydration especially during longer classes/rehearsals. If daily activity is one hour or less (or lower intensity) drinking during the session may not need to be prioritised, but make sure you are hydrated pre/post class. An intake of 0.4-0.8 litres/hour whilst active has been recommended for athletes to stay hydrated (Sawka et al., 2007).
- Extreme Conditions: If you’re dancing in hot and humid conditions or sweating heavily, you’ll need to drink more to make up for it. This might be when electrolyte replacement drinks (an isotonic sports drink) could be considered, however for most dancers this is not required regularly to meet hydration needs.
Tips for Staying Hydrated:
- Check Your Urine: Pale yellow urine (the colour of lemonade) is a great indicator of good hydration. If it’s darker than that, drink up!
- Plan Ahead: Carry a water bottle with you (make sure it is big enough!) and sip throughout the day.
- Listen to Your Body: While “drinking to thirst” might not be foolproof, pay attention to your body’s signals. If you’re feeling thirsty, drink!
- Don’t Chug: Sip water consistently rather than having lots in one go. This is so the fluid is not sat in the stomach as your body can only process a certain amount at once!
Hydration is your secret weapon. By staying properly hydrated, you’ll not only enhance your performance but also protect your body from unnecessary strain. So, grab your water bottle, stay mindful of your fluid intake, and and keep dehydration from dimming your potential!
References and Research on Hydration
Challis, J. and Stevens, A. (2019) International Association for Dance Medicine and Science: Nutrition Resource Paper. [Online]. IADMS., Jeukendrup, A.E., Carter, J. and Maughan, R.J. (2015) Competition fluid and fuel. In: Burke, L. and Deakin ,V. eds. Clinical Sports Nutrition. 5th edition. North Ryde NSW, Australia: McGraw-Hill, pp. 377–419., Kleiner, S.M. (1999) Water: An Essential But Overlooked Nutrient. Journal of the American Dietetic Association. [Online]. 99(2), pp. 200-206., Maughan, R.J. and Shirreffs, S.M. (2010) Development of hydration strategies to optimize performance for athletes in high-intensity sports and in sports with repeated intense efforts. Scandinavian Journal of Medicine & Science in Sports. [Online]. 20, pp. 59-69., Rossiou, D., Papadopoulou, S., Pagkalos, I., Kokkinopoulou, A., Petridis, D. and Hassapidou, M. (2017) Energy expenditure and nutrition status of ballet, jazz and contemporary dance students. Progress in Health Sciences. [Online]. 7(1), pp. 31-38., Sawka, M.N., Burke, L.M., Eichner, E.R., Maughan, R.J., Montain, S.J. and Stachenfeld, N.S. (2007) American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine and Science in Sports and Exercise. [Online]. 39(2), pp. 377–390., Stasiuk, E. and Przybyłowski, P. (2017) Osmolality of isotonic drinks in the aspect of their authenticity. Polish Journal of Natural Sciences, 32(1), pp.161-168.
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