The Importance of Hydration for Dancers

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Approximately 70% of the human body is made up of water. Throughout the day, we lose water due to physical activity. Increasing our fluid intake is essential in order to replace the water we’ve lost and maintain a good level of performance.

Why Dancers Should Stay Hydrated

Did you know that we only need to loose as little as 2% of water in our bodies in order for our performance to be significantly impaired?

Dancers are artistic athletes, and as athletes, it is essential to stay properly hydrated so that the body is prepared for physical activity.

Specifically to dancers, they will require more fluids per day due to the loss through dance classes and performances.

Source: Imperial Society of Teachers of Dancing

Signs of Dehydration

Most of us put off drinking water until we are thirsty, and unfortunately, by then, we are already dehydrated or starting to be. It’s quite common to rely on caffeinated drinks instead. However, since caffeine acts as a diuretic, it can cause even more dehydration, which means dancers should minimize their intake of caffeine and even alcohol, as it also depletes the body of fluids. If you’re dehydrated, your symptoms may include:

  • Fatigue
  • Decreased performance
  • Lethargy and tiredness
  • Cramping
  • Nausea and vomiting

Hydration Guidelines During Physical Activity

Everyone’s fluid needs are different, especially depending on the level of physical activity they endure. The average person should consume approximately two liters of water, which is about eight glasses of fluid daily.

Drink 500ml (2 – 3 glasses) of water 30 minutes to one hour before your physical activity
Drink 200ml (1 – 2 glasses) of water every 20 minutes during your physical activity
Drink at least 500ml (2 – 3 glasses) after your physical activity



Stay Hydrated To Improve Performance on Your Next Bella Diva Dance ClassStay Hydrated To Improve Performance on Your Next Bella Diva Dance Class

Some dances will make you break a sweat more than others. The more hydrated you stay, the better your body will be at keeping itself from overheating. If you help your body promote heat loss when dancing, you’ll see an improvement in your athletic performance. Drink enough water throughout the day, not just when you’re thirsty, and you might surprise yourself at your next world dance class. Sweat loss during performances tends to be significantly more than during a regular class or rehearsal, especially if you’re wearing heavy, hot costumes. So, drink up. Give your body what it needs so you can give the audience what they want.