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WATER: The Most Important Nutrient for Dancers

05/16/2018

Water is often considered the most important nutrient! It is the most abundant substance in your body, accounting for over 60 percent of an average dancer's body weight. It's the medium by which oxygen and nutrients get to your muscles, and is essential for proper digestion, chemical reactions, and other processes within cells. For dancers and other athletes, water is critical for maintaining body temperature during intense activity. And...humans can live only a few days without water!

For dancers to maintain proper hydration, the amount of water lost should equal the amount taken in. On an inactive day, you may lose about 4 to 6 cups (32 to 48 ounces) of water through urine production and bowel movements and another 3 to 4 cups (24 to 32 ounces) through the skin (perspiration or sweating) and respiration (breathing). So, at normal temperatures, without additional activity, an average person needs to consume about 7 to 10 cups per day just to replace average losses.

When too much water is lost from the body and not replaced, dehydration develops. A first sign of dehydration is thirst. Thirst may be defined as "hunger for water" which can be misinterpreted as feeling "hungry for food". It is well documented that dehydration (even a 1 to 2% loss of body weight) can significantly reduce a dancer's physical and mental performance and increase the risk of injury. 

Following are a few signs of dehydration:

  • Infrequent trips to the bathroom.
  • Dark, concentrated urine
  • Headaches and feeling unusually fatigued
  • Feeling lightheaded or nauseous 

Staying hydrated can be especially difficult for dancers because of limited access to fluids in dance studios; long periods of dancing without breaks; decreased thirst; and, the reluctance to drink for fear of the need to urinate (especially prior to performing). Consequently, it is in the dancer's best interest to plan ahead and use the following tips and guidelines for optimizing fluid replacement.  


1.  Start your activity well-hydrated.

Dancers of all ages and abilities should strive to show up to their dance class, practice, or rehearsal well-hydrated. Up to two hours before you dance, drink plenty of water or other non-sugared, caffeine-free liquids throughout the day to quench your thirst and cause you to urinate at least every two to four hours -- or urine that is a pale color and does not have a strong odor. Because your kidneys require 45 to 90 minutes to process liquids, this allows plenty of time to eliminate any excess before you need to dance. 


2. Fluid and electrolyte replacement during activity.

Your physical and mental performance is optimized when sweat loss is replaced during dancing. With back-to-back classes or long rehearsals often in warm studios, dancers can lose a large amount of water through sweat. In general, replace fluids lost during practices or rehearsals by drinking sips (about 2 to 4 ounces) of water every 15 minutes or as tolerated. There is no benefit to over-hydrating or excessive drinking. 

For dancers who sweat heavily, electrolyte replacement may be necessary. Especially in warm, humid environments, during intense activity lasting greater than 90 minutes, it is recommended that dancers ingest fluids containing electrolytes and carbohydrates (such as sports drinks formulated with 4 to 8% carbohydrate) to provide much needed energy and maintain fluid balance. Sports drinks are formulated in such a way to encourage fluid intake and assist with fluid retention (thus reducing the need to use the restroom). They also provide an efficient source of fuel (carbohydrate) for the body to prevent mental and muscular fatigue during periods of intense dancing. Artificially sweetened drinks or fluids containing added ingredients, like caffeine, are not effective forms of fuel or hydration. 


3. Recovery Hydration.

Fluid and electrolyte intake after dancing is critical for effective recovery. Dancers need to fully replace fluid lost during activity by tanking up on fluids until urine is a pale color. Sodium and other electrolytes can be replaced naturally by eating a variety of food and beverages with meals or snacks. 

Remember there is not a one-size-fits-all approach to nutrition. Finding the right balance of food and fluids that works best for you is an important part of your dance training.