We know that you can’t be at your physical best in dance class if you are dehydrated. The more dehydrated you become, the more serious the consequences. In warm weather it is easy to remember to drink some liquid to quench your thirst. There are many choices to choose from. Gatorade, teas, soda, and the list of drinks are endless. Why then, is water so essential?

Let’s first look at some of the ways water is used in our body. When you are physically active and your body temperature is heating up, water acts to cool your body’s temperature. If you lose even two percent of your body’s water your performance can be affect. A five percent loss can cause heat exhaustion and begins to influence the brains ability to stay sharp and focused, and a seven to ten percent loss can result in heat stroke and death. When you sweat and that sweat evaporates it does cool you down, but you are losing water in the process. You must replenish the water that has been lost.

Water in our blood helps transport nutrients and energy to your cells. It carries away the waste products from our cells and is necessary for proper digestive track elimination.

In addition, new muscle tissue and repairing injured muscle tissue require ample water. Soda and coffee don’t count towards your water intake. They will act to dehydrate you and if you are a heavy caffeine drinker, you need to be even more aware of your water intake.

By the time you feel thirsty, you may have already lost one to two percent of your water – and that’s enough to hurt your performance. When we are thirsty we drink to quench our thirst, but that is usually not enough to fully rehydrate. If you only drink when thirsty, it may take a day to full rehydrate all your cells and bring you back to maximum performance level.

Did you know that the average amount of water lost per day includes two cups through breathing, two cups through perspiration, and six cups through elimination?

The body can only utilize so much water at a time. Research has shown that your body can only process a bit more than a glass of water per hour. If you drink much more than that the extra water will be flushed down the toilet. You need to be a sipper…. Take your water bottle with you during the day. Note how much water you drank during the day. Does it come close to one quart of water for every fifty pounds of body weight? That may be too much for some lithe and smaller bodies, but certainly most all dancers should be getting in a quart to a quart and a half per day of water. (an easy way to monitor your water intake is to see how clear your urine is – or as my physician friend who also coaches soccer tells his team – you’ve got to pee clean!)

There are many differing opinions concerning bottled water versus tap water. Everyone agrees that the less chemicals and harmful agents in your water the better. Personally, I have a water filter at the kitchen faucet and use it for all drinking and cooking. Nalgene bottles are filled up to take to the studio. Bottom line – the more convenient and handy water is around you, the more apt you are to reach for that instead of a soda or sugary drink.

To ensure good health during the summer as well as during the rest of the year, reach for the water and drink up!