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 litres 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 500ml of beverage taken before you begin. Then drink 150-300ml 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 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 drinks, and even tea and coffee can be counted toward that goal. Some dancers find that mixing 50% sports drink 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 ice-blocks, sports drinks, smoothies, soy milk, almond milk, and yoghurts.

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 soft drinks. 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, USA. 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

So you are about to take your dance examination. Maybe it is classical ballet, contemporary, jazz or possibly tap dance. Whatever the style, one of the most important things to remember is that you should look forward to the big day with confidence, not fear!   

Your teacher will have taught you the relevant syllabus and thoroughly prepared you for what to expect. However, the following points may hopefully serve to reassure you and provide you with helpful guidelines.

Toe the Line
Before the Day!
1) It is essential that you know all the details of your work if you are to feel confident.  If there is anything you are uncertain about, make sure that you check with your teacher well before the date.
2) If you have a solo dance to perform, it is important that you practise your dance on your own. Also take note of the shape and size of the examination studio so that you can place the dance and make your finish in the correct position in the studio.   It is embarrassing if the examiner has to twist around to view your final position back view!
3) It is also important that your body is adequately warmed up before entering the studio.  Ask your teacher to recommend suitable warm up exercises that you can do in the waiting area, but don’t overdo it!

Draw the Line
Prior to the examination look after your health.
1) Avoid participating in any activities which could result in injury or strain – this includes all sporting activities and getting sunburnt!  If your ambition is to become a professional dancer and it is fulfilled you won’t be permitted to indulge in anything which might jeopardise your performance anyway!
2) Ensure that you get plenty of quality rest in the period leading up to the exam and especially the
night before.
3) Always eat sensibly and have a sustaining breakfast on the day of the exam – don’t go without food.
Your body is your instrument and like any other instrument it requires care and maintenance.

Next in Line
In future articles I will be giving tips on GROOMING, ATTITUDE, EXAM ETIQUETTE and other topics to assist in making the examination process a positive and rewarding experience.

Line of Work
Jacqui Johnson F.C.B.A. -C.I.C.B., Cert. IV.  F.I.S.T.D.
A senior examiner of the Cecchetti Ballet method for over thirty years, and a Senior Triple International Examiner and lecturer of classical ballet, modern jazz, and tap dance for twenty years.  Jacqui is also a Registered Teacher with the Education Department in South Australia and has written dance courses for implementation in educational schools.   
Jacqui, a former ballet company principal, television and musical theatre dancer and choreographer, performed extensively in Great Britain and Australia prior to returning to her hometown Adelaide to dance and choreograph for television. For many years she has travelled constantly throughout Australia, Great Britain, Hong Kong, Singapore, Malaysia, and New Zealand examining teachers and students of all ages as well as conducting lectures and courses. During the past twenty years she has made numerous visits to Taiwan to teach and examine, having introduced teachers to examination syllabi in classical ballet and modern jazz dance.
Jacqui is Co-Principal of the Tenison College of Dance, a comprehensive dance school which she founded with her husband, Kenneth Norman in 1966 in Adelaide, South Australia.

Top photo: Students train at the Australian Ballet School