Do you consume healthy snacks before each dance class?
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Dancers should try to follow a healthy diet to benefit their body because dancing uses a lot of energy and burns lots of calories, so dancers must consume enough calories to keep up with physical demands. A dancer’s diet should consist of a balance of carbohydrates, proteins, fats, vitamins and minerals, and adequate fluids. If you’re not fueling your body with the proper foods, your dancing, as well as your health, may begin to suffer. The last thing you want to do is begin a dance class on an empty stomach. You want to make sure your pre-class snacks are nutritious and energy-rich. Here are a few suggestions and ideas you can easily access to feel energetic before class.
Foods to eat for a quick energy boost:
- Low-fat yogurt
- Granola (cereal or bars)
- Light soup
- Salad
- Peanut butter
- Whole wheat bread or crackers
- Fresh fruit
- Cheese
Remember, dancers need to stay hydrated, so drink plenty of water with your pre-class snack and always carry a water bottle with you into the studio. Since dancers sweat, just like all athletes, it is very important for dancers to replace fluids lost by sweating in order to keep their bodies well hydrated.
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Even dehydration in its mildest form can negatively affect performance. Water is required to regulate body temperature, maintain circulation, maintain salt and electrolyte balance, and remove waste. Fluids are lost through sweat created by the body’s unique cooling system.
Did you know that by the time you feel thirsty, you are actually already dehydrated? Since every dancer’s fluid needs are unique, how much fluid you need is specific to your own body. However, in order to prevent dehydration, the average person needs to consume about two liters or eight glasses of fluid every day, preferably with at least half of that amount being in the form of plain water. If you have a particularly long day of dancing, your body will require more.
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 Ideally, a dancer should drink before, during, and after a dance class or performance.