Choosing the right drink to boost performance

Sports drinks are designed to provide electrolyte replacement and energy for athletes. When dancers are working hard, these drinks—as well as natural alternatives like coconut water and fruit juice—can offer a boost. But each beverage is formulated differently, and the endless options can leave a dancer scratching her head by a vending machine. DT spoke to nutrition experts to learn how sports drinks can help dancers and what ingredients they should look for when choosing one to meet their needs.

Electrolytes

When dancers sweat, their bodies lose water and electrolytes: primarily sodium and potassium. Electrolytes aid muscle and nerve function and maintain the water balance inside and outside of cells, and the blood’s pH balance. Basically, your body won’t function correctly without them.

Because dance is mostly non-aerobic—meaning you exert yourself in short bursts and then rest—dancers don’t tend to sweat as intensely as marathon runners. But if students are working hard in the studio for more than an hour without stopping, Karyn Baiorunos, nutritionist at the Kirov Academy of Ballet of Washington, DC, says they may want to replace electrolytes. She suggests sipping a drink that contains potassium and roughly 100 mg per 8 oz serving of sodium. Traditional sports drinks like Gatorade and Powerade work well.

Sugar

Young students who move into a more intensive level may have trouble getting through class. Baiorunos says this is often because their muscles aren’t quite developed for the increased amount of work. In these cases, the right drink can give them a boost.

The energy promised by most sports drinks comes from sugar. Baiorunos recommends a drink with no more than 14 grams per serving—the magic number for increased energy. “That’s the ideal absorption,” she says. “If you go higher than that amount of sugar, the body can’t absorb it, and you end up with a stomach ache.” Skip the diet or sugar-free sports drinks that offer increased energy. Some contain caffeine, which Baiorunos does not recommend.

Sharon Wehner, principal dancer with Colorado Ballet, prefers the natural option of coconut water, which she usually mixes with water to reduce her sugar intake. Fruit juice is another natural source of sugar, and it can be diluted with water.

Whatever a student chooses, they should sip it rather than guzzle it down. “It’s giving your body a steady flow of some sugar so you can continue with class,” Baiorunos says.

A Healthy Balance

Sports drinks, even natural options like juice or coconut water, shouldn’t be a dancer’s go-to beverage during the day, Baiorunos warns, since too much of one electrolyte can put the others out of balance. “Whatever drink you choose, don’t do it all day long, unless it’s just plain water,” she says. Peggy Swistak, nutrition consultant to Pacific Northwest Ballet, notes that there are sometimes multiple servings in a bottle. Just one serving over the course of a class should be plenty to reap the benefits.

In Wehner’s 18 years dancing with Colorado Ballet, she has learned to resist passing fads and to make her own decisions about what is best for her body. “If I drink this, what am I getting?” she says. “Why am I putting this in my body, other than because my friend drinks it?”

Ultimately, the most important thing is for dancers to be hydrated. “The rule of thumb is a half a cup of fluid for every 15 minutes of dancing,” Baiorunos says. She suggests encouraging students to sip on a water bottle before, during and after class. Swistak points out that while sports drinks aren’t going to hurt you, they don’t have any magic in them either. “Some of it’s the placebo effect,” she says. “If it doesn’t hurt you and you think it’s helping, then go ahead.” DT

Kathleen McGuire is a former dancer living in Pittsburgh.

 

Chart data compiled by Andrea Marks

Photo (above) by George Doyle/Thinkstock

Show Comments ()
Studio Owners
Thinkstock

Summertime is notoriously slow for dance studio owners, but bills don't take a holiday. Learn from three studio owners who figured out how to keep the buzz and cash flowing without breaking a sweat. Their secret formula? Creative summer programming too good for parents to pass up—coupled with quick and easy camps as bonus business builders. Not only do these owners keep their revenue rolling in summer, they use the season to boost enrollment come fall.

Keep reading... Show less

So you've achieved your dream of owning a studio. Congratulations! Once that initial excitement wears off, we're betting that you'll discover just how overwhelming the day-to-day operation of such an endeavor really is. When you choose to run your own business, you're bound to encounter challenges, but with a unique business model at the center of it all, studio management certainly comes with its own hurdles, creating a perpetual learning curve that keeps both new studio owners and veterans on their toes.

Although a certain amount of this difficulty is to be expected for any studio, there's no longer any reason for you to suffer needlessly through each step of the way. All you have to do is reach out for a tool you can use to take your studio to the next level, namely studio management software.

Tools like our very own acclaimed Studio Director software can make a world of difference in virtually every aspect of your business. Let's run through some key ways in which this tool can revolutionize your studio.

Keep reading... Show less
Jay Sullivan Photography, courtesy Julie Granger

Dancers crossing over into the fitness realm may be increasingly popular, but it was never part of French-born Julie Granger's plan. Though Granger grew up a serious ballet student, taking yoga classes on the side eventually led to a whole new career. Creating her own rules along the way, Granger shares how combining the skills she learned in ballet with certifications in yoga, barre and personal training allowed her to become her own boss (and a rising fitness influencer).

Keep reading... Show less

A popular and highly sought-after dancer and choreographer, Geo Hubela has worked with stars and productions all over the world from French pop star "Lorie" to the MTV show BeComing. Geo isn't just a choreography sensation. He has also danced on film, onstage, and on TV. He was worked with everyone from *NSYNC to JLo. On top of his incredible professional career, Geo owns a dance studio called Icon Dance Complex.

Owning and running a successful dance studio is not an easy task. Showstopper got together with Geo for his advice on going from a professional dancer to studio owner.

Keep reading... Show less
Dance Teachers Trending
Via Mia Michaels' Instagram

Beloved three-time Emmy Award–winning choreographer Mia Michaels returned to teach at Broadway Dance Center for the first time in a decade and brought the house down with her emotive and inspirational choreography. Set to the Harry Styles hit "Sign of the Times," her combination challenged dancers to fight their inner demons and recognize the legends that they truly are.

For the first two verses of music, Michaels asked the dancers to spell the words "I am," along with their own descriptor of choice (i.e. enough, resilient, whole), with their bodies, reminding them of their worth and potential for improvement. From there the choreography dove into swirling movement that pushed dancers off balance and out of their comfort zones. Shifting between fluid release and violent shakes she created a physical depiction of a common human experience—overcoming hardship.

Just as the group round of class was beginning, Michaels requested that the dancers be open and pour their whole selves into the choreography, citing her own history of doing so. "I've been completely open with you all. I've told my life's story through bodies around the world. That's why I'm Mama Mia."

When class finished, Michaels sat down with students for a Q&A; and book signing to promote her new book, A Unicorn in a World of Donkeys: A Guide to Life for All the Exceptional, Excellent Misfits Out There.

Check out some key takeaways from her discussion!

Keep reading... Show less
Dance Teacher Tips
Photo by Kyle Froman

The back is an essential focus of Cynthia Harvey's ballet classes, especially as a part of port de bras. Here, she offers "plain," en face port de bras, followed by the same position with épaulement, to show the difference the back (and head and neck) can add to any position. Aspirational imagery helps students find their best épaulement: "Feel as if you have a tiara on," says Harvey. "Don't look like a student—look like a ballerina."

Keep reading... Show less
Just for fun

The World Cup captivates soccer fans this time of year. But if football (as most outside of the U.S. refer to it) isn't your jam, this hybrid of disco dancing, ballet and soccer just might be more intriguing.

Keep reading... Show less
Dance Teacher Tips
Students at Steps Consevatory in NYC.

Dancers who dare to sing increase their marketability, according to voice teacher Jan Horvath.

It's one thing to master a triple pirouette, she says. It's another to be a well-rounded performer who can tackle any challenge without being discouraged.

Horvath teaches voice at Steps Conservatory, a two-year professional dance program in New York City. Once a week, she leads two groups of 10 students in a 90-minute vocal course.

"It's like a ballet barre," she explains. "We focus on one little thing of the day and perfect it and move on."

Keep reading... Show less

Sponsored

Videos

Sponsored

mailbox

Get DanceTeacher in your inbox

Win It!

Sponsored