Feelin' Thirsty?!

1. 
   

   Dancers of all ages, genres and levels...you should now have a good background on how to fuel yourself, especially during long days of rehearsals and shows! But, with all that food and training, we need to figure out how the heck to remain hydrated.

   
   

   Of course, an individuals caloric and macronutrient requirements will differ vastly based on a variety of factors. But, whether you do well with 3 square meals a day, or 4-6 smaller meals/snacks a day, you still need to get the right amount!
   

   Dancers, you may need to eat around 1650-2500 kilocalories a day (~50-90 kg). As far as carbohydrates, they should be 45-55% of your intake, aim for about 3-6 g/kg. Filling in the rest with proteins and fats, you should have 1.5-2.0 g/kg protein and another 25-30% kcals coming from fats (1.0-1.2 g/kg)! 1

   
   

   But, you may have friends or partners that need to quite literally eat 3 times as much as you! For example, a huge football power athlete/linemen weighing possibly twice as much as you, needs to eat around ~2700-7000 kcals! They should be eating upwards of 6-8 g/carbs, a little bit higher on the protein (up to 2.2 g/kg) and moderate fat 1.5-2.0 g/kg.1

   
   

   Ultimately, we want to maintain a positive energy balance to remain at the levels we are functioning and performing our best on!

   
   

   But, when the heck should we eat all of these foods?! In order to avoid an upset stomach during class/rehearsal/a performance, you should eat a meal few hours before. If you have less time, try a faster digesting, lighter carbohydrate and protein 30-60 minutes before.1. Fruit & yogurt or cottage cheese is always a great go to! 

   
   

   During, if you're needing to refuel, you can have a few bites of a carb source or drink! Roughly 1.2 g/kg/hour.1.

   
   

   After, try to get some high quality, low fat protein in with a carb within half an hour, then a nice full meal within 2 hours! (Up to 40 g of protein!).1.

   
   

   Although getting the right nutrients in and timing can be complicated with packed schedules sometimes, this will help promote recovery, muscle protein synthesis, refill your glycogen stores (in the muscles and liver) and keep all your other metabolic functions going. You want to perform your best, so fuel yourself well! 

   
   

   Sometimes, plain water can be so boring. So we tend to forget to drink it, then overcompensate when we're teetering on dehydration and/or extreme thirst...or would rather drink something tastier. Did you know that your body is 65-70% water?1. With the amount we tend to sweat in class and rehearsals, we need to make sure we're replenishing that. Before class/rehearsal (1-2 hours), make sure you have 500 mL (2 cups) of water. It can be done in intermittent sips so you don't feel too full or bloated. 
   
   Throughout class/rehearsal as you're able, try to take sips every 10-15 minutes to prevent weight loss and/or dehydration. I recommend getting Gatorade Zero (or another sports drink) and mixing a little bit into your water for some flavor and electrolytes especially for those longer, more demanding, times.1.  
   
   We know how important it is to remain hydrated, but it is also crucial to your recovery! Remaining hydrated will allow your muscles to recover (they are 70-75% water!)1, your ability to digest, counter fatigue and get back to your normal heart rate.2 Plus, if you're already feeling thirsty, you're probably a bit dehydrated. You can also tell this by your urine color! (Darker, odorous = replenish! Light yellow/clear, you're good!). This will help guide your post workout intake with ease.
   
   

   As much as we are go-go-go in this life, especially with demanding schedules (school, work, dance...), we need to get rest. We cannot pour from empty! Your diet can be on point, your hydration can be on point, but if you're not getting a good 7-9 hours of sleep a night- and I mean- quality sleep, you are doing yourself in! I know it's a lot easier said than done, but focusing on well rounded diet + good sleep hygiene, you will see  a great, favorable return from your training (and your body!). Where sleep lacks, you will notice it in performance, day to day mood, energy and bodily aesthetics.1-2
   

   
   

   I hope I'm not asking too much, take it step by step my friends!

   
   

   
   

   In conclusion, remaining hydrated and fueled is crucial to your ongoing energy levels, performance and overall health and wellbeing. Remember to drink some water even if you're not feeling thirsty at the moment. Proper nutrient timing will also keep your muscles primed and your brain focused when you're flying about the studio! 

   
   

   References:

   1. Nutrition for Sport & Exercise (3rd ed.) By Marie Dunford & J. Andrew Doyle, Cengage Learning.

   Essentials of Exercise & Sport Nutrition: Science to Practice by Richard B. Kreider.

   2https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0282-y