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WATER!
It has been shown that no other nutrient has more effect
on performance than water! Water is the largest component of the body representing 45-70% of a dancer's body weight. Fluid
Loss of as little as 1% of total body mass is associated with an elevation in core temperature during dance which causes an
increase in heart rate and therefore an increase in effort for a given dance routine.
Dehydration at any level will reduce your performance.
It will cause stomach upset, muscle cramping and decrease mental function. Decreased motor skill performance will also occur
(clumsiness). Most dancers studied replaced less than half of the water they sweat out during exercise.
Thirst is not a sensitive or reliable indicator of dehydration;
most people are already mildly dehydrated (2% of body mass) before they feel thirsty. It is generally accepted that an average
person needs to consume about 2.5 litres of water per day.
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Energy Boosting Foods
There is a difference in foods that cause energy boosts.
The foods that are recommended for dancers and athletes are ones considered to have a 'low glycemic index.' These foods consist
of items such as oatmeal and whole grain products. These are the good ones because they supply the dancer with a sustained
release of energy. This means that the energy is ongoing and lasts a long time.
Good Foods: Oatmeal, Pasta, Breads,
Whole Grain Products, Dark Fruits such as plums, blueberries and red grapes.
'High Glycemic Index Foods' are things such as chocolate
bars, candy, sugary foods, pop and fruit cocktail juices. These are considered 'bad' for dancers because they only release
a sudden quick burst of energy which is followed by a crash. The energy burst only lasts a very short period of time and when
the dancer 'crashes' he/she is left very exhausted with alot of fatigue.
The most important thing for a dancer to remember is to
always have a balanced meal with alot of healthy variety. Eating healthy is one of the most important aspects of dance as
it determines how you are going to perform.
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