Getty Images

Ask Amy: How to Stay Hydrated

Is there an alternative to drinking water? I get tired of it, but don't want to be dehydrated. —Audrey


There are plenty of alternatives to water, but you shouldn't cut it out altogether. While it may be boring, water acts as a solvent for minerals, vitamins, amino acids and glucose. It also helps lubricate the joints, detoxify the liver and kidneys, and regulate your body temperature. Marie Elena Scioscia, RDN, who works with The Ailey School, says that dancers should drink at least five to six cups of water per day—about half their fluid requirements. The rest can be made up with alternative drinks, as long as you're not consuming too much sugar or caffeine. (Scioscia notes that caffeine in small doses, about 180 milligrams, will not cause dehydration.)

Try infusing regular water with slices of fruit or cucumber to give it a little flavor, or diluting fruit juice with still or sparkling water. Homemade iced green tea sweetened with honey is another great option. And coffee, tea, 100-percent fruit juice or milk all contain water. Juicy fruits and vegetables, like grapes, oranges, tomatoes and cucumbers, are also a good source.

If you have a particularly dance-heavy day—for instance, if you're moving continuously (and, especially, sweating) for an hour or more—Scioscia recommends a sports drink like Gatorade to replace lost carbohydrates and electrolytes, like sodium. "Sports drinks are formulated to help give your body energy and replenish electrolytes so you can stay moving, focused and alert," Scioscia says. (Don't confuse these with vitamin-enhanced waters, which should be limited to one per day to avoid excessive vitamin intake.) She adds that coconut water, while hydrating and high in potassium, won't replace other vital electrolytes as well as a sports drink can.

As for what not to drink? Stay away from sweet sodas and energy drinks like Red Bull, which have limited nutritional value.

Have a question? Send it to Pointe editor in chief and former dancer Amy Brandt at askamy@dancemedia.com.

Latest Posts


Getty Images

How Can I Stay Motivated While Training at Home?

Ethan Ahuero was having a good year: he was in his first season dancing with Kansas City Ballet II and had been presented with the opportunity to choreograph on the second company. "The day before we shut down I had a rehearsal, and I was so happy," Ahuero says. "The piece was coming together and this was the first time I felt really proud of my creative process."

Suddenly, the coronavirus pandemic brought everything to a halt. With the company's season cut short and the studios closed, Ahuero found himself attempting to continue dancing from home, with his choreography project put on hold. Like many other dancers around the world, Ahuero is dealing with disappointment while struggling to stay motivated.

Keeping up with daily ballet classes may feel difficult right now; inspiration can seem hard to come by when you're following along on Zoom and short on space at home. Below are a few simple tips for finding new ways to stay motivated.

Keep reading SHOW LESS
Courtesy Goh Academy

Pro-Pro Priorities: The Top Skills to Focus on During Your Final Training Years

As told to Rachel Caldwell

Finding the right pre-professional training program can be daunting. Then once you're there, what should you focus on in order to succeed? To shine some light on the topic, we talked to five leading teachers and directors who have seen scores of students move on to flourishing ballet careers. Here's what they suggested for young dancers on the pre-professional track.

Keep reading SHOW LESS
Tulsa Ballet in Ma Cong's Tchaikovsky: The Man Behind the Music. Kate Luber Photography, Courtesy Tulsa Ballet.

Updated: Mark Your Calendars for These Online Ballet Performances

Updated on 5/21/2020

Since COVID-19 has forced ballet companies around the world to cancel performances—and even the remainder of their seasons—many are keeping their audiences engaged by streaming or posting pre-recorded performances onto their websites or social media channels. To help keep you inspired during these challenging times, we've put together a list of upcoming streaming events and digital performances.

Keep reading SHOW LESS

Editors' Picks