Ever worry about whether you’re drinking enough water—or maybe you’ve been told to follow strict hydration rules that feel unrealistic? For dancers, hydration isn’t just about health—it directly impacts flexibility, stamina, focus, and injury prevention. In this episode, Rachel Fine breaks down what dancers really need to know about hydration, without the obsession.

You’ll learn:

✅ Why thirst cues alone aren’t reliable during rehearsals and intensives

✅ Common signs of dehydration dancers should watch for

✅ How sweat, protein intake, and environment impact hydration needs

✅ A simple guide for what, when, and how much to drink before, during, and after dance

✅ The truth about sports drinks, coconut water, and homemade options

✅ Practical strategies to stay hydrated without rigid tracking or food guilt

📅 Perfect for: dancers heading into long rehearsals, summer intensives, or anyone wanting a flexible, dancer-specific approach to hydration.

📖 Read the full blog: https://dancenutrition.com/hydration-for-dancers/

📲 Follow on Instagram: @ToThePointeNutrition

🔔 Subscribe on YouTube: Nutrition for Dancers

🎙️ Listen on Apple + Spotify: Nutrition for Dancers with The Dance Nutritionist® Podcast

Timestamps ⬇️ (Skip to the section you need!)

0:00 – Fear of Water Breaks
Why some dancers avoid hydration in class.

0:14 – Meet Rachel Fine, RDN
Introduction and mission for dancer nutrition.

0:52 – Why Water Matters
Hydration’s role in metabolism, digestion, and energy.

1:20 – The Cost of Dehydration
Fatigue, cramps, concentration issues, overheating.

2:01 – Lack of Clear Guidelines
Why hydration recs for dancers are different from athletes.

3:01 – Nutrition Without Obsession
Hydration as self-care, not self-control.

3:25 – Proactive vs. Reactive Hydration
Why dancers can’t always rely on thirst cues.

4:16 – Studio Culture & Restriction
Rules, bathroom fears, and discouraged water breaks.

4:55 – Self-Assessment Tools
Urine color and volume as hydration indicators.

6:00 – Athlete Guidelines Adapted for Dancers
Hydrating before, during, and after class.

7:41 – Hydrating During Dance
Small, frequent sips and adding carbs for longer sessions.

8:20 – Electrolytes Explained
Sodium, potassium, chloride, and their importance.

9:19 – Sports Drinks & Alternatives
When Gatorade, coconut water, and snacks are helpful.

10:06 – Recovery Hydration After Class
Optimal rehydration windows, milk, and chocolate milk.

12:01 – Key Takeaways & Final Tips
Reusable bottles, proactive planning, sports drink cautions.

Rachel Fine, Registered Dietitian Nutritionist, Certified Sports Nutritionist, Certified Eating Disorder Specialist, and Certified Counselor of Intuitive Eating, works with dancers to help them build supportive relationships with both food and body.

Disclaimer: This is produced for informational purposes only. This information is general, not specific to you. The information in this podcast does not substitute for medical advice. The viewer assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new diet or health program.