As summer has hit on our side of the world and the temperature was above 105 F in the Melbourne today I decided it was a good time to sit down with the students and discuss hydration.
All dancers should know how important it is to keep well hydrated (all year round), especially if its performance or exam time. The body must have enough fluid to be able to maintain the body at a safe temperature and keep you feeling good.
Students are often amazed when they learn that our bodies are made up of approximately 75 per cent water! Water is essential for all the body processes including breathing and sweating. A good way to explain the loss of water to students is to use the example of on a really cold day you can see your breath. With every breath we take we lose some water from our bodies. This is water in its gas form.
All dancers will know about sweat! Sweat is a mixture of body salts and water. Our bodies excrete sweat in order to keep our body at a safe temperature. On a really hot day or in a really active dance class a dancer can lose a significant amount of body water in the form of sweat. This lost water must then be replaced by drinking an adequate amount of water.
Thirst is the body's way of indicating to us that we need to drink, but by the time you are thirsty you can already be dehydrated. Dancers should prevent thirst by regularly topping up fluid levels.
In Australia our Sports Medicine Australia advisory body has developed some recommendations and guidelines for young people involved in sport or dance, to give them and teachers a good idea of how much they should be drinking;
1. 45 minutes before a class, drink 300ml- 400ml of water
2. During class drink 200- 250mls of water
3, After class drink plenty of fluid
Urine is a good indicator of how well hydrated we are. It should be fairly clear most of the time, if it is a darker colour then you need to drink more fluid.
My dancers often ask me which fluid is best? With so many sports drinks, energy drinks, protein drinks, juices etc they are not sure which is the best for hydration. Our Melbourne Ballet Company nutrition consultant always advises the dancers that plain water is the best way to keep the body cool and well hydrated. If dancers are bored with the taste of plain water they can add some slices of lemon, lime, orange or other fresh fruit to flavour it. The more you like the taste of it the easier it will be to drink enough.
Cordials, soft drinks, sodas, fruit juices and sports drinks can be very high in sugar and are not the best choice for dancers! Energy drinks contain high levels of caffeine which can actually increase the amount of fluid you lose from your body, therefore defeating the purpose. These are generally not recommended for dancers.
Tips for keeping well hydrated!
1. Drink small amounts of water at regular intervals throughout the day
2. Try to drink a little bit more when you have a very active class, rehearsal or performance
3. Keep a water bottle on you at all times to remind you to drink regularly
4. Drink a glass of water with every snack and meal
