Summer weather is upon us, and dancers everywhere are loading up on extra
anti-perspirant, changes of dancewear, sweat rags, and face cleansing cloths. These
are all good practices for dancer hygiene, but there’s one task that many dancers try
to skip implementing during the hottest months… Drinking water! Summer
intensive students are commonly guilty of this oversight until the dizziness gets the
best of them and ruins an entire dancing day. Every dancer’s body is unique and requires different amounts of fluid to be properly hydrated, but all of us need to increase fluid intake when weather is warmer or when we’ve traveled to a warmer climate, for example at a summer intensive. We sweat more in the warmer weather because our body uses sweat to keep our internal temperature at the right level.

Not every fluid leads to proper hydration, especially for dancers. Most
vending machine drinks today are packed full of sugar, empty calories, and artificial
colors, which we want to avoid as much as possible. When selecting your drinks for
the day, remember we should limit daily added sugar amounts to 25 grams maximum. Many of today’s sports drinks, sodas, and coffee-based creations have more than double the daily sugar limits in just one purchase. It’s also best to limit caffeine, as studies have shown large amounts of caffeine increase dehydration. Water and healthy snacking throughout the day help take care of most electrolyte needs for dancers. I recommend a natural, no sugar added coconut water for electrolyte replacement during a long rehearsal or period between meals. Other healthy alternatives include watered-down natural, no-sugar added fruit juice; a natural, no-sugar added vegetable and fruit mixed juice; or a fruit and veggie smoothie.

Since our bodies only let us feel thirsty when we are already heading
toward dehydration, it’s important that dancers are proactive to prevent
dehydration with conscious planning. Monitor daily water intake, and check your
urine output for updates on your hydration level. If you’re not using the restroom as
often as normal, experience dizziness, constipation or headache, or have dark,
odorous urine, you’re likely dehydrated. Our urine can be darker colored from
certain vitamin supplements, and smells can be altered depending on what you’ve
eaten (asparagus, for example).

Adding extra water into your daily routine is not always easy or the most
Comfortable change, so plan on this as a gradual change by adding an extra cup or so every few days until you reach proper hydration and feel great. Drinking a large amount at once can lead dancers to feel water-logged, especially before a combre at barre or an allegro combination. The key is to take small drinks of water as often as comfortably possible. Start the morning with about 16 oz of water daily as you get ready, pack your water bottle when you head to dance, and then take sips every time you check your phone throughout the day. If the lack of taste holds you back from proper water consumption, just add some healthy flavor to your water – mint, lemon, cucumber, berries, and many more fruits. Adding a little flavor to your water will help you ease off of those vending machine flavored beverages.
Use a measuring cup to see how much water your water bottle holds, and then track your refills throughout the day to monitor your total water intake for the day. Most adult female dancers need to drink about 2 liters of water per day, with
recommendations for adult male dancers falling around 3 liters per day.

Conversion reminders: 2 liters is about 8 ½ cups. 3 liters is about 12 ½ cups.