By Emily C. Harrison MS, RD, LD

Even mild dehydration can affect performance.  Staying hydrated is extremely important to a dancer’s performance because the first signs of dehydration are fatigue and poor balance.  Thirst actually only kicks in after the body has lost 1-2 liters of water. If you are thirsty then you are already dehydrated.

The science:

Water makes up approximately 60% of body weight and is the largest component of the human body.  The muscles we work so hard to develop as dancers (skeletal muscles) are about 73% water, your blood is about 93% water and even bones and teeth contain some water. Water is critical for maintaining homeostasis within the body and important in the thousands of biochemical and physiological functions our bodies go through every day. Water aids in digestion and is important in the transport and elimination systems of the body.

Overheating and performance:

It’s important for dancers to know that being properly hydrated helps keep the body from overheating. Helping the body promote heat loss when dancing full out will improve athletic performance and aid in recovery. This is especially important for dancers wearing hot costumes and performing under stage lights. Sweat losses during performance can be significantly more than during rehearsal of the same piece. This is why drinking regularly (even small, regular sips) is an important habit during a show.

How much is really needed? Can a dancer get fluids from other things besides water?

The American College of Sports Medicine recommends that athletes (we all know that dancers are athletes) start their exercise already hydrated with about 17 ounces of beverage taken before you begin. Then drink 5-10 ounces every 20 minutes or so. This means that your reusable water bottle should be your constant companion in the studio or backstage.  Every dancer is a little different but pre-professional and professional level dancers should aim for about 2800-3500ml (94-117 oz) of fluids every day.  That’s about 12 – 15 cups.  About 20-25% will come from foods like fruits and veggies, but about 80% comes from what you drink.  Aim to get most of your fluids through water, but juices, sports beverages, and even tea and coffee can be counted toward that goal. Some dancers find that mixing 50% sports beverage with 50% water in their reusable bottles helps them get through long rehearsals or classes. This is because sports beverages contain a source of readily available energy (calories) and electrolytes that are lost in sweat.

But I want something besides just water…..

Prevent dehydration by eating lots of fruits and veggies.  Consider melon, squash, oranges, apples, pears, grapes, leafy greens and salads in addition to beverages like tea, whole fruit popsicles, sports beverages, smoothies, soy milk, almond milk, and yogurts.

What about caffeine?

Caffeine makes us more awake and is known to enhance athletic performance. But there can be too much of a “good” thing.  Caffeine is a central nervous system stimulant, not a source of energy.  Yes, caffeine can also promote water loss and dancers should limit caffeine, but those beverages can still count toward your daily intake. I always recommend limiting or avoiding sodas. They are empty calorie bombs and can make bones weaker.  One cup of coffee is fine, but being overly jittery doesn’t help your dancing.

So be good to your body and good to the earth by taking your reusable water bottle with you everywhere and refilling it often.
Emily Harrison
Emily Cook Harrison MS, RD, LD
Emily is a registered dietitian and holds both a bachelor’s and master’s degree in nutrition from Georgia State University. Her master’s thesis research was on elite level ballet dancers and nutrition and she has experience providing nutrition services for weight management, sports nutrition, disordered eating, disease prevention, and food allergies. Emily was a professional dancer for eleven years with the Atlanta Ballet and several other companies. She is a dance educator and the mother of two young children. She now runs the Centre for Dance Nutrition and Healthy Lifestyles. She can be reached at emily@dancernutrition.com www.dancernutrition.com

By Christine Dion of Mode Dion

Summer is here in full swing and now it’s time to adjust your makeup colors for the bright light and protect your skin from the burning rays.  Here are a few tips to keep you looking and feeling cool and radiant.

Switch to oil-free products. To help control shine, anything resting on your skin should be oil-free, including your sunscreen.

Change foundation and powder to a full shade darker. If your current foundation is only slightly lighter than your summer skin-tone use an oil-free powder one shade darker and with a golden undertone, to enhance features where the sun tans you, like the sides of your forehead, cheekbones, sides of nose, chin etc.  Be sure to powder down past the jawbone and onto the throat to prevent discoloration lines.  Watch for under eye concealers that now might appear too light and look un-natural.

Go light on mascara or skip it all together. Even water-proof mascara can run as oils from perspiration cause it to breakdown. Natural looking short false lashes applied to the outer half of the eyes can prevent a mascara ring below the eyes and still provide a thick lash look. Be sure to use water-proof glue as lids might get moist in humidity.

Brighten color on lips and cheeks using peach, coral or pink shades.  Avoid dull colors like mauve, plum or brown. If you love bronze tones be sure they have a golden glimmer to catch the light.  A little more color onto the cheeks and lips will allow you to go lighter on the mascara and eye shadow, which smudges easily in heat.

Set and hold makeup with a light dusting of oil-free powder including over cheek color, eyelids and lip liner. Blot makeup shine with blotting papers (sold at drug stores) or a soft cloth. Don’t use tissue paper as the fibers can cause irritation. Seal color with lipstick sealer and eye liner sealer (see these products at modedion.com).

Extreme heat
Avoid highly fragranced formulations and perfumes, as heat can increase potential for irritation. Sun combined with fragrance can cause skin discoloration.  Use products that contain mint, which has a long lasting cooling effect on the skin.  When performing out in the sun always use an oil-free sunscreen, at least SPF 25, under make-up for protection.  If you become red or inflamed, either from heat rash or sun exposure, use products that contain aloe vera to soothe your skin.

Quench a thirsty body and skin
The most important fluid your body needs is water, and it needs a lot of it, up to a gallon a day! The best water to drink is natural spring water, bottled at the source.  Shaking your bottled water a few times helps oxygenate it for faster absorption into the body.  You can also place a slice of lemon into each glass of water to help your body quickly absorb the moisture and regain balance.  A slice of cucumber is a wonderful addition as well. Used at many top spas, a slice in your glass will cleanse the body and refresh.

Restore dehydrated facial skin
Inside a small spray bottle filled with pure spring water place a green tea bag. Green Tea has powerful skin anti-oxidants and provides natural sun protection. For soothing skin try chamomile or rose hip tea bags, fresh mint or cucumber. Store the spray bottle in the fridge. Mist face a few times a day or as needed. Misting is especially helpful in dry climates or during air travel.

Restore fluids with this great quenching cocktail
– Pour boiling water into a pot of fresh mint leaves or mint tea bags.
– Let cool.
– Pour one part tea over ice cubes.
– Pour one part sparkling mineral water or seltzer.
– Sweeten with honey or organic pure white grape juice

Restore lost fluids through food
Fruits such as strawberries, all melons (especially cantaloupe), tomatoes, grapes, oranges, kiwis, apples, pineapples, and grapefruit, help restore fluids and carry a lot of vitamins.

Sun Safety
Most skin damage comes from the sun. Those who wear SPF (Sun Protection Factor) sunscreen of 15 and up, sit in the shade, and wear a hat for protection, will greatly lower their risk of sun spots, liver spots, skin cancer, and photo aging (this causes wrinkles and sagging). Sun damage done today may not even show up until ten to fifteen years later.

• Always use sunscreen.  If you are prone to break outs use oil-free creams as sun exposure can increase sebum production and cause even more breakouts. Don’t forget to re-apply sunscreen as often as indicated on the directions (especially after swimming or sweating).  Never leave sunscreen in the sun as it will lose its effectiveness.
• Wear a hat and good sunglasses (eyes can be damaged too) when outside.
• Don’t forget to protect your lips when out in the sun.  Lips protrude and catch all the rays, especially if you’re wearing lip gloss. Lip gloss or shiny lipstick can be just like wearing oil on your skin, creating certain sunburn.  Be sure to use a lip balm under lipstick with SPF protection, as lips are the first thing to burn.
• Remember that self-tanning lotions make you look tanned but don’t protect you from the sun.
• Always bring a cover-up or a T-shirt.  When you feel you have had enough, cover up exposed areas.  Watch for arms, hands and the back of the neck.
• Whether you shave or wax your legs and bikini area, remember never to do it the same day you are performing or out in the sun.  Sun exposure, salt water, and chlorine can irritate your skin.  Those nasty red bumps will appear, and that’s not pretty!  Don’t forget -that goes for under arms too.  Try Tend Skin (at drug stores) to heal and banish bumps fast.
• Performers should be extra careful to avoid tan lines.  These are hard to cover up and can ruin the look of a costume if exposed.

SPECIAL for DANCE INFORMA READERS! Contact Mode Dion and  mention Dance Informa for 20% off on summer favorites including: Blemish Control Oil–free Skincare, Oil-free Face Powder, Lipstick Sealer and Eye Liner Sealer.

Christine Dion has worked internationally as a makeup artist in fashion, print, television and stage. She has been in the beauty industry for over 30 years as an artist and educator. Check out her website modedion.com for more information or call 760.837.9433.