Hydration: A Dancer's Secret Performance Tool

There is a moment every dancer can relate to — standing in class, trying your best to remember choreography that has just been taught to you, only for it to seem to go in one ear and out the other. There can be many reasons for this, but one of the most common is dehydration.

Your brain needs sufficient water to function properly. Let’s explore why your body and mind perform best when you stay well hydrated.

Dancers are athletes — that is a given. Yet many dancers do not fuel or hydrate themselves like other high-performance athletes. Because dance training takes place indoors, dancers often sweat more than they realise. Rehearsal periods are frequently longer than the average sports training session, and dance requires extremely high energy output. Stage lights can further increase fluid loss. These are all things that add to your hydration needs.

The important thing to understand is this: by the time you feel thirsty, you are already dehydrated.

Hydrating during rehearsal is similar to hydrating during endurance sports. It needs to be intentional because dancers train for long periods with limited breaks. During rehearsals, the body works hard, and dehydration can lead to:

• Reduced energy levels

• Muscle dysfunction such as cramping

• Loss of concentration and awareness

• Increased injury risk

• In extreme cases, dizziness or fainting

Proper hydration helps maintain stamina, concentration, and technique quality. It also supports faster and more effective recovery after class.

Let’s paint a picture.

You are dancing continuously without drinking water, and dehydration begins to set in. You may start to notice:

• You get tired faster and stay tired longer

• Your muscles cramp more easily

• Your reaction time slows down

• Your balance and coordination decrease

• You develop headaches or feel dizzy

• Memorising choreography becomes more difficult

These are all things we want to avoid — especially during important rehearsals.

Signs a Dancer May Be Dehydrated

Parents, children cannot always recognise when something is wrong with their bodies, so it is important to monitor their hydration. Look out for these signs:

• Dark urine

• Dry lips

• Frequent headaches

• Constant fatigue

• Trouble focusing

• Feeling dizzy during or after class

Remember: dancers should drink water before, during, and after every class.

How Do We Keep Dancers Properly Hydrated?

While there are scientific ways to calculate fluid needs, simple guidelines work well at a studio level.

A general rule of thumb is that a person should drink about eight cups (roughly 2 litres) of water per day. This should be adjusted based on activity levels.

Additional Hydration Needs:

Rehearsal days: Drink an extra 0.5–1 litre depending on intensity and temperature.

Competition days: Hydrate well the day before. Dancers often have fewer chances to drink on competition day and may unconsciously avoid fluids due to nerves. Increasing water intake by at least 1 litre the day before helps prevent dehydration.

Summer training: In hot weather, dancers sweat more. For rehearsals longer than two hours, bring water plus a small electrolyte drink.

During class, dancers should take small, regular sips rather than large gulps to avoid stomach discomfort.

Everyday Hydration Habits for Dancers

Hydration is not just important during class — it is a full-day habit that supports digestion, recovery, and overall health.

Helpful habits include:

• Always bringing a filled, labelled dance water bottle

• Drinking water before class begins

• Taking small sips during breaks

• Avoiding sugary or caffeinated drinks before dancing

• Using electrolytes on long competition days

• Eating hydrating foods such as melons, oranges, and yoghurt

Competition Day Hydration Tips

• Drink extra fluids the day before competing

• Avoid drinking large amounts immediately before performing

• Balance fluid intake with snacks

• Take small sips during costume changes

Tips for Parents

Parents play an important role in supporting hydration:

• Pack extra water bottles when travelling

• Encourage regular drinking habits

• Use bottles with measurement markings for younger dancers

• Model good hydration habits yourself

We all want to perform at our best, but our bodies cannot do what we ask of them if they are dehydrated. A well-hydrated dancer is stronger, more focused, more confident, and better able to train safely.

So what are you waiting for? Go have a drink of water.

DanceIt Studios

We don’t reach for the stars. We create them — with our water bottles by our side.