Why Staying Hydrated is Essential for Dancers

Dancers, your bodies are finely tuned instruments—and water is the key lubricant. From enhancing performance to preventing injuries and supporting recovery, proper hydration is NON-negotiable. Here's what evidence and science tell us.

The Role of Water in the Body

• Approximately 60% of the human body consists of water

• 73% of skeletal muscle is water 

• Over 90% of blood is water

Even Mild Dehydration Matters

• Mild dehydration is commonly defined as a 1–2% loss of body weight in fluid and can lead to fatigue, reduced focus, and poor coordination

• Athletes suffering a 2–4% body mass loss due to dehydration experience marked reductions in endurance, performance, cognitive function and mood (feel like crying after class for no good reason? Drink up!)

Why Dancers Face Unique Risks

• Fast-paced class schedules with limited breaks can make it harder for dancers to stay hydrated-but we MUST be persistent in our pursuit of hydration!

• Under intense rehearsal or performing conditions, sweat loss can be significantly higher, increasing risks of overheating and muscle cramping 

How Much Should You Drink?

The American College of Sports Medicine advises 

• Approximately 17 ounces of water before activity 

• Then 10 oz. every 20 minutes during activity. Which means your 20 oz water bottle for a 90 minute class might not be enough.

• Pre-professional/pro-level dancers typically need 95-118 ounces per day (however for younger and more petite people this might be less), with 20–25% from food, and 80% from fluids

Practical Hydration Strategies

1. Don’t Rely on Thirst: By the time you’re thirsty, mild dehydration has already begun.

2. Use Visual Cues: Aim for pale-yellow urine, and track fluid intake throughout the day.

3. Electrolytes Matter: Sweating depletes sodium and potassium—consider adding electrolytes to your water and/or eating electrolyte-rich snacks like bananas and nuts.

4. Hydrating Foods Help: Fruits and vegetables such as watermelon, cucumbers, and leafy greens can contribute 20–25% of total hydration.

Benefits for Dancers

• Improved Endurance & Focus: Hydration delays fatigue and decreases risk of injury by optimizing muscle function and preserving concentration.

• Better Mobility: Dehydrated muscles and joints will feel restricted and tight.

• Quicker Recovery: Proper fluid levels enhance muscle repair during downtime and ensure you won’t start your next day dehydrated.

Bottom Line for Dancers

1. Hydration isn’t optional—it’s fundamental for peak performance.

2. Aim for 95 - 118 ounces per day, adjusted based on sweat rate and intensity

3. Drink consistently—before, during, and after activity.

4. Choose water-rich foods and appropriate electrolyte sources.

5. Pay attention to your body: check urine color,  energy level, and symptoms such as muscle cramping, soreness, and physical and mental fatigue.

If you're feeling fatigued, have muscle cramps, or struggle with focus, hydration might be the missing piece. At Dancer's Choice Physical Therapy, we help dancers craft hydration strategies tailored to their rehearsal routines, body types, and performance demands.