Nutrition & Hydration Tips for Belly Dancers

aela-badiana
Jun 22, 2016
4 min read

We dance, we exercise, having fun…afterwards, even two or three days late, we are still exhausted. We blame our physical activity for it, and don’t take a look closer on what the problem could be. Ever performed on stage and you just hit that wall, where nothing seems to work out right anymore? If you have to do another back bend, you are going to scream? Headaches, muscle cramping, exhaustion, are the most common things you will feel.

Please note:

These statements are for healthy individuals, with no major health concerns. People with diabetes or other chronic disease have to rely on other eating plans, and should not follow this. If you are in doubt or want to find out more, talk to a nutritionist or dietician. Thank you

I think we all have reached this point in our dance career at one point in time, whether in a performance or during our training sessions. We think it is good for our body, and yes, you should push yourself, but only under the right circumstances. What do I mean by the right circumstances? That is super easy! I mean a well hydrated and well nourished body. These components are the most important foundation of your workout. Yes, Eating is a challenge, and yes, one that dances has to learn eating the right way too. So here are a few tips so you too can work on creating your perfect nutritional platform to where you can leap into new heights in your dance:

Stay hydrated!

What does it mean, and how much water do I need?

Water is your body's principal chemical component, making up, on average, 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

What is a good guideline for water consumption?

I like the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Though the approach isn't supported by scientific evidence, many people use this basic rule as a guideline for how much water and other fluids to drink. Fill it up in a container, so you have control over if you are really getting enough. To make sure you do, you should check your urine. If it is clear or pale in color (People on meds might have trouble, as meds and vitamins often change the color of the urine) than you are just fine. Having to visit the ladies room about ever 2 hours in normal. Your muscles will hold the highest concentration of water, while fat tissue holds the lowest amounts. That is why it is so important to stay hydrated for maximum results when you train. Which leads us into the next point:

For proper hydration during exercise:

Drink 2 cups of water 2 hours before your class, to fully hydrate your muscles, and leave time to use the bathroom for all excess.

During your exercise start drinking early and at regular intervals.

Use water, unless, you are training for more than 1 hour, than sports drinks or real juice drinks are recommended, to replace minerals, carbohydrates and electrolytes.

For prolonged spurts of heavy physical activity, weigh yourself afterwards, and for every pound lost in exercise, drink 2 cups of water.

Proper nutrition:

Eat breakfast, lunch and dinner. Allow for proper snacks in-between. Sounds like a lot? Well, it can be, if you don’t pay attention to your portions. But first off, let me explain why it is so important to nourish your body regularly during the day.

Everything you eat, will sustain (if you made good choices) your bodies blood sugar levels for about 3-4 hours. So keep it coming, and your Blood sugar level in line.

Overeating, under eating, binge eating and feeling exhausted all go hand in hand. But you have the knowledge to change all of that.

If you are concerned about the amounts of food and snacks recommended here, start a food diary. In this diary, note all your snacks, even if you finish a cookie from your children, or test the sauce you are cooking. Every bite counts. Go online there are many wonderful calorie counters on the web for free, and find out what your total caloric intake should be. Take this knowledge and counter calculate your actual caloric intake and see where you stand. One must not exceed the caloric intake, if you want to prevent weight gain.

Make sure your food is nutritionally dense. That means that if you consume high caloric items, it would be good for you and nourish the body, not just get your blood sure levels up!

For example:

If you eat nuts, you are taking in a lot of calories; however nuts are one of the best plant sources of protein. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium. Nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats (omega 3 - the good fats) which have all been shown to lower LDL cholesterol.

Eating for maximum exercise capacity:

Eat lentils, apples, oranges, law carrots before your exercise. They will help you to keep going. After exercise, as soon as you can, eat moderate amounts of foods high in carbohydrates for maximum recovery, like bagels, pasta, raisins. Do what the amount. Adjust if you are just snacking, or if it is a full lunch/dinner.

For exercises longer than 90 min, or in preparation for a workshop/show, take this into consideration:

Carbohydrate loading:

First off, let your body rest! Cut back on your exercise about 3 days prior! Eat carbohydrate intense foods for those 3 days. Aalways opt for the most nutrition in what you consume. For example: full wheat pasta, full wheat bread, etc. This will ensure you “Super-saturate” your muscles with glycogen