Nutrition Spotlight: Hydration

It's safe to say that most of you are experiencing similar weather conditions as I am, meaning it's summertime and it's hot, like really hot. I figure this sticky, sauna-like weather was the perfect opportunity to tell you about hydration and my preferential ways of staying hydrated. And even if you’re fortunate enough to dodge this heat, staying hydrated is still really important for your health and dancing.

He's cute but I'd rather not feel like that!

Let's start with a little science from registered dietitian Emily Harrison. Your body, as a whole, is made up of about 66% water with your muscles at about 70% and your blood about 90%. That's a lot of water! Water maintains homeostasis, aides in digestion and keeps the functions of the body running smoothly. Weather, stage lights, costumes, rehearsing, stressing, and even just living dehydrates you. This makes you feel tired, dizzy, fuzzy, slow, forgetful, overheated, and lazy–basically you feel like a sloth. I hate how dehydration makes me feel so stale and lethargic like my muscles are filled with lead. But don't stress, first, because that will make it worse and, second, because dehydration is completely avoidable.

Many dietitians suggest drinking about 1/2 of your body weight in ounces per day and even more if you are active or sweating. Carrying a water bottle around with you is ideal so you can have a few sips every 20-30 minutes. My friend got me a really cool water bottle with penguins on it, so that always reminds me to drink more!

Proper hydration also aides in body heat loss for better muscle recovery and improved stamina and performance. Your muscles and muscle fascia, tissue that covers organs and muscles, are like sponges that become more pliable when properly hydrated. Dehydration causes muscles and fascia to become brittle and inhibits short and long term recovery.

Now you know why you need to stay hydrated, but what's harder is knowing what is best to drink. Water is always good: It's sugar free, calorie free and gives your body plain old hydration. However, water is absent of any other nutrients like electrolytes or sodium that your body loses when you sweat.

This is where sports drinks, like Gatorade, are helpful. They are full of electrolytes and carbohydrates that are good for muscles and fatigue. However, most sports drinks are loaded with sugar or high fructose corn syrup to make them taste better. Excess sugar will make your blood sugar spike or upset a sensitive stomach. Although if you feel like you can't live without the neon colored sports drinks, maybe try mixing them with water to still get the taste and electrolytes but save yourself from sugar overload.

Okay, what are you supposed do if water bores you and sports drinks are like candy?

My go to is coconut water. Coconut water has all natural electrolytes, is low in calories and has no artificial or refined sugars, so your blood sugar doesn't spike after drinking it. Coconut water is also full of potassium, which is great for preventing muscle cramps. It has more potassium than the famous potassium-rich banana, and it is shown to replenish fluids faster than regular old water. I like to add a packet of Emergen-c to mine before a show to boost my energy a healthier way than coffee, which can be dehydrating.

Some of my friends don't like the taste of plain coconut water, but adding Emergen-c or trying one of the many different flavors of coconut water has changed their minds. They make coconut water with peach, pineapple (my favorite), mango, acai, and even chocolate! I swear I don't get paid for talking about coconut water but last thing, they've even started making coconut water mixed with espresso which has become my new morning addiction. It tastes like a delicious latte but doesn't leave your mouth feeling like sand half way through class.

Okay, I'm done raving about coconut water. You should give it a try, but no matter what you're drinking, as long as you keep drinking fluids, you'll avoid feeling like a sloth.