Water is the quintessential elixir of life. Without water, there would be no blood circulation, no thermic regulation, no metabolism, no life. Water makes up the largest portion of the human body. It is found inside each cell, as a cushion between the cells, and in the blood. It is an important transportation device and ensures that vital substances are distributed throughout the entire body. The human body is composed of 50 to 80% water depending on age, sex, and level of fitness. Whereas in an emergency, one can survive for several weeks without food, we do not have any water reserves which could be mobilized when in danger of dehydration. Fluids therefore must be replaced regularly.

Water and Its Significance for Dancers

For quite some time, the idea that one should not drink water while dancing was in vogue. The perception was that this would only burden the stomach and disturb the training and rehearsals. Furthermore, visits to the bathroom are an unwanted interruption for both dancers and teachers. Today, we know that correct drinking can minimize physical stress and delay the onset of exhaustion. Dancers stay fit longer if they regularly drink during class, rehearsals, and performances.

Let’s take a look into the body to explain this finding. Water enlarges the volume of the blood and improves its ability to flow through the body. This not only takes pressure off the heart and circulatory system, but also improves the blood flow to the brain and through the capillaries. Thus, more oxygen is provided to the muscles, tendons, and ligaments, which enables dancers to maintain their top form for longer. The connective tissues and fascia also profit from the larger volume of fluids, since water between the cells increases the elasticity of the tissues and allows for more flexibility.

The body loses around 2.5 litres of water every day. This occurs via various processes. Per day, we discharge around 0.5 litres of urine via the kidneys. The same amount is lost through breathing and the metabolism. Additionally, there is a loss of water through one’s skin, which can vary greatly, depending on the levels of perspiration. If this loss of fluids is not replaced, the functioning of the body suffers.

When following a balanced diet, we ingest about 1 litre of fluids per day through food intake. Fruits and vegetables, along with soups, make important contributions. This is not nearly enough, however, to keep a balance of fluids. Nutritional experts advise adults in normal circumstances to drink a minimum of 1.5 to 2 litres per day. If you are interested in knowing your basic requirement for fluids, you can calculate it with this formula:

Sweating while dancing, being inside in dry rooms, or warm outside temperatures can all increase one’s daily fluid requirement beyond the basic fluid recommendations.

Perspiration – an Intelligent Cooling System

Without a temperature regulation system, any physical activity would be dangerous. Only 30% of the energy we use for muscular work is transformed directly into muscular movement; the rest dissipates as heat. If this heat were not transported out of the body, it would cause the body to overheat. Proteins in the body begin to coagulate at 42°C, so dancing would quickly become life-threatening!

But the body has an intelligent cooling system called perspiration. From inside the body, water is transported to the warmed muscles and, from there, is taken to the capillaries of the skin. This water then appears as sweat on the skin’s surface along with minerals and bodily waste products. By evaporating from the skin, the water achieves the desired cooling effect and the body’s temperature drops. Provided that one’s fluid balance is offset, the amount of sweat produced is precisely calculated to provide for the most efficient cooling effect when evaporating. A fine layer of minerals that remains on the skin is what causes the salty taste of sweaty skin.

Sweating cannot be prevented. On the contrary; the better a person’s level of fitness, the better the transfer of heat from the inside of the body to the surface of the skin works. In this case, the cooling through perspiration begins sooner, and the production of sweat increases. Lesser trained people produce around 0.5 litre of sweat per hour, but trained people can sweat up to 3 litres! Sweat varies from person to person as to its composition and to the amount produced, as well as varying depending on surrounding temperature, levels of humidity, dietary condition and, of course, on the length and intensity of training. Clothing also contributes to how effectively a body is cooled. Natural materials such as cotton or silk, as well as breathable fabrics, allow for sweat to evaporate sufficiently, hence helping to prevent overheating. Stay away from ‘plastic pants’ and other materials which prevent the evaporation of sweat! They can lead to overheating of the body.

The Dangers of Lacking Fluids

Many dancers complain of low blood pressure, cold hands and feet, general tiredness and lack of concentration. Aside from other possible causes, these can be signs of dehydration. A lack of fluids has serious consequences for the body: blood flow is reduced causing restricted circulation to the smaller blood vessels and capillaries; the transport of oxygen and nutrients to the muscles is slowed down; the removal of metabolic waste products is delayed; tissues do not get the supplies they need. Loss of fluid amounting to just 2% of one’s body weight reduces the rate at which oxygen is transported to the muscles (for a dancer weighing 55 kg, that would be slightly over a litre). As a result, muscles become acidic, tire sooner and cramp more easily.

The brain also suffers when dehydration occurs. Because it contains large amounts of water, it reacts very sensitively to loss of fluids. Even in cases of minimal dehydration, one’s co-ordination and ability to concentrate can be restricted, and one’s reaction speed is impeded. All in all, these are not ideal conditions for the high physical and co-ordinative demands of dancing.

Unfortunately, thirst is a poor warning signal for dehydration. Thirst only occurs when the body is actually already suffering from the symptoms of dehydration. Drinking due to thirst can prevent worse things from happening but it is usually already too late to counterbalance the water deficits. Additionally, a lot of dancers are concentrating so hard when dancing that they do not even notice the feeling of thirst, hence end up ignoring the body’s cry for help. They risk drinking too little and literally drying out while dancing.

The Right Drink

These days, there is a hype about sports drinks, with supermarket shelves stocking a large variety of energy and isotonic drinks. These are advertised as containing plenty of water and minerals but also promise to increase general performance and provide optimal regeneration. A glance at the list of contents shows that many of these sports drinks contain artificial supplements, have lots of calories, and frequently include caffeine and sugar as quick stimulants. On top of it, they are usually quite expensive. Think twice before buying.

The main objective of sports beverages is to replace the lost fluids as quickly and completely as possible. Therefore, water is the number one drink. Whether it is sparkling or still mineral water, or water from the tap, its composition of minerals is often as beneficial as the expensive sports drinks. To add a little flavour, one can add fresh lemon, orange, ginger, mint, etc. The label on mineral water bottles contains the amounts of the most important minerals. When using tap water, check the supplier’s website for this information.

There are three important minerals which the body needs, and which should be considered when making a dietary plan. Calcium serves to build and maintain bone density (see Table 1.11, page 33) and aids muscular contraction. Magnesium improves the work of the muscles and prevents cramps. Sodium replaces the salts lost through sweating.

During long and intensive training sessions, pure water might not be the best drink. In order to maintain concentration, co-ordination, and the ability to perform, the body needs energy. Since the brain takes its energy almost exclusively from carbohydrates, a beverage should include some of these. Similarly, the glycogen stores in the muscles must be refilled to prevent the muscles from getting tired and only performing on a lower level (see Chapter 1, p. 18). If there’s no possibility to eat something during a long, intensive class, a mixture of water with fruit juice is the right choice. While the water prevents dehydration, the fruit juice replaces the necessary energy supply. Be sure to find the mixing proportions best suited to your tastes and needs. It pays to consider the quality of the fruit juices. The higher the percentage of fruit in the juice, the more vitamins, minerals and phytonutrients are contained within it. These nutrients play a major role in the regeneration of the body, and are worth the investment.

Selection Criteria

When considering your choices for sports beverages, thinking not only of content and composition but also how easily a drink digests should affect your decision. Only if it can be easily absorbed by the intestines and quickly be made available for use, does the drink fulfil its purpose. As nutrients can only get absorbed in the intestines, it is important that the fluids pass quickly through the stomach. There are several factors determining how fast this happens. Here are some considerations for the selection and preparation of the right drink.

Concentration

How quickly the small intestine absorbs a fluid is determined by the drink’s concentration. The number of dissolved particles in the drink compared with the blood is the determining factor (see Diagram 2.3). If the blood and the drink contain the same particle density, one speaks of an isotonic drink. If the density of particles in the drink is lower than in the blood, it is called a hypotonic drink. Both the isotonic and hypotonic drinks allow for rapid replacement of fluids, making them well suited to the needs of a dancer. They are easily mixed at home and should contain a ratio of juice to water of between 1:1 and 1:3. Soft drinks, energy drinks, iced teas, pure fruit juices, or smoothies are included among the hypertonic drinks. They contain a high concentration of dissolved particles and therefore result in the opposite desired effect of a training drink: they remove water from the body and, therefore, are not suitable as fluid replacers.

Carbon Dioxide

Carbon dioxide influences how drinks taste, often giving them a refreshing feeling. But beware of drinking them before or during training. Drinks with carbon dioxide tend to slightly stretch the walls of the stomach, which can cause an uncomfortable feeling while dancing. Many dancers therefore prefer still mineral water, or even simply filtered water from the tap.

Temperature

Lightly chilled drinks (around 10°C) pass through the stomach more quickly and therefore stimulate fluid absorption. It is important to find your own preferences. Drinking ice cold drinks while dancing is not advised as they irritate the stomach and can lead to diarrhoea. In cold weather, warm drinks, such as a variety of teas, can cause a good feeling in the stomach.

Handle with Care!

An aromatic cup of coffee in the morning, a glass of wine in the evening – drinking is about indulgence as well. Yet, for balancing out the fluid household while dancing, these drinks are counterproductive and should therefore not belong to the list of sport drinks.

Drinks Containing Caffeine

Caffeine is known for its stimulating effect; many dancers like to use a morning coffee to wake them up. Yet, drinks with caffeine, such as coffee, black tea or some energy drinks, are not suitable for replacing the fluids in training. The reactions to caffeine vary individually. Some people react even to small amounts with restlessness, nervousness, muscular twitches, sweating, and dizziness. Caffeine causes the blood vessels in the body to constrict; whilst this is one reason consuming caffeine can relieve headaches, it also means that muscles end up receiving less blood. This can increase muscular tensions and induce cramps. Some people also experience upset stomachs when drinking coffee. This is due to the fact that caffeine can irritate the mucous membrane in the stomach. Heartburn and stomach pains are typical warning signs.

There has been a lot of discussion around whether, and to what extent, drinks with caffeine should count as fluid replacements. Today, we know of the diuretic effect of coffee, and black and green teas. One cup in the morning before training not only stimulates digestion, it also speeds up urine production. Over the course of the whole day, this does not mean that more fluids are excreted through urine, which is why drinks with caffeine may be included in the total amount of fluids ingested. When drinking caffeine, one should keep in mind, however, that due to its diuretic effect, the additional water ingested in the body in the morning will most likely have already passed through the body by the time training begins. A ritual from traditional coffee houses can help: have an extra glass of water with the morning coffee or tea to compensate for its rapid elimination.

Alcohol

Alcoholic drinks, like wine, beer, or alcopops are of no value for the body’s fluid stocks, nor are they helpful for regeneration after training. There are several reasons for this: alcohol blocks metabolic processes in the body and thus delays important regenerative effects. In addition, alcohol withdraws water from the body. This can become noticeable when, after the consumption of large amounts of alcohol, headaches and muscular pains are experienced as a sign of alcohol-induced dehydration. Furthermore, alcohol has a lot of calories. With a calorific value of 7 kcal/g, its calorie count is considerably higher than the energy content of carbohydrates and protein. Alcoholic beverages in the evening can throw one off balance in more ways than one…

Drinking at the Right Time

Sometimes we are so busy that we forget to take a bottle of water along with us, or simply forget to drink. Then, when the signs of dehydration can no longer be ignored, concentration has plummeted and a headache is starting, we attempt to immediately fully refill our fluid requirement. This is a strain on the stomach, slows down absorption and, when drinking large amounts of fluids in the evening, disturbs our sleep by making us need the bathroom at night. Drinking smaller amounts of fluids throughout the whole day is the much better option. A bottle in the dance bag is a must for every dancer.

Before you begin any kind of dance activity, make sure you are sufficiently hydrated. Never go to class thirsty! For a training that lasts less than 60 minutes, it is alright to replace the lost fluids after the end of the class. But if the training lasts longer, make sure to take regular drinks of water during the class. Keep in mind that, aside from replacing water, the drink should also replace lost energy.

For Breakfast

Individual preferences play an important role in the first drink of the day. Whether it is tea, juice, or coffee, keep in mind that after sleeping, the body needs fluids. If you drink something with caffeine, include a glass of water with it, in order to be fit for the day and your training.

Before Dancing

Hydrate well at least 2 hours before training. Up until the beginning of the training, make sure to drink around 300 to 500 ml of additional liquid, ideally in small amounts so that the body can easily absorb the fluid.

While Dancing

Timing is important for a sufficient replacement of fluids, minerals, and carbohydrates. When training lasts for longer than 60 minutes, remember to replace fluids during the training. A mix of juice and water serves two important functions at the same time: it replaces fluids and provides energy. It is recommended to drink between 0.5 and 1 litre per hour, depending on one’s individual need for fluids (see p. 38), the intensity of the training, and the surrounding temperature. Remember that the body struggles to absorb too much fluid at once. The best thing is to drink small amounts, but more frequently, starting already after 30 minutes of training.

After Dancing

After training, lost fluids, minerals, and carbohydrates must be replaced. Keep in mind that there are time limits: emptied glycogen stores can best be refilled within 60 minutes after the end of training (see Chapter 1, p. 18). A drink with carbohydrates helps to relieve the ‘longing’ of the muscles to refill the empty glycogen stores.