Systemic Hydration for Vocal Health
As singers and speakers, our vocal health is paramount to our performance. One crucial aspect often overlooked is hydration. Proper hydration not only affects our overall well-being but directly impacts the quality and endurance of our voice. Here’s a comprehensive guide on systemic and topical hydration tailored specifically for vocalists
Systemic Hydration
Timing Matters:
It’s essential to understand that systemic hydration takes time. Your entire system may take up to 4 hours to fully hydrate after drinking water. Tailor your water intake based on your activity level, body size, climate, environment and your individual needs.
How much and when:
On an average day, you should drink 2.5-3.5 litres of water daily or 1ml of water for every calorie burned. On days with surplus activity (rehearsals, auditions, performances, gym work), you need to up your water intake. Two litres might suffice for some, but if you’re engaged in vigorous activities you might need more. To allow the vocal folds (cords) to work efficiently, we need to keep them well lubricated! They vibrate together millions of times a day and so need to be ‘well-oiled’. Staying hydrated is key!
Opt for frequent, small sips of water throughout the day rather than large quantities infrequently. A clear indicator of hydration is the colour of your urine. If it’s clear, you’re likely adequately hydrated. By the time you feel thirsty, you have already lost 1% body weight due to dehydration. When you have lost 2%, your performance capability drops by 10-15%. In short, if you wait until you’re thirsty, you’re already dehydrated.
Beware of Late-Night Hydration: Drinking a large amount of water late at night could exacerbate acid reflux, affecting your vocal health negatively.
Dietary Considerations: Incorporate fresh fruits and vegetables into your diet, as they naturally contribute to hydration. On days when fresh produce isn’t readily available, increase your water intake accordingly.
Caffeine: There is no empirical evidence to suggest that tea and coffee dehydrate your voice. Generally, the amount of water in your coffee cup is enough to offset the diuretic effect of caffeine. This is specific to each person though so if you feel coffee dehydrates you, drink it a little less or drink a little more water.
Medications: some medications such as antihistamines, SSRIs, some decongestants, acne medication and ADHD medications can have a drying effect on your voice. Please consult your physician for some advice. This does not mean you need to stop taking your medications, you may just need to up your water intake.
Alcohol: Alcohol is a diuretic and can lead to dehydration, adversely affecting your vocal performance. Drinking alcohol has a great dehydrating effect on your body and vocal folds. Ensure you stay hydrated during the day before you go out at night and chase your drinks with a class of water whenever you think of it.
Humidification: If you stay at a property that has storage heaters or dehumidifiers, it is a good idea to place a bowl of water by the radiator to humidify your room so that you don’t ‘dry out’ when you’re asleep. Drink more when working in air-conditioned rooms, dry environments, hot countries, or traveling by coach or airplane.
Teas and Lozenges: When unwell or dehydrated, vocal teas and lozenges may offer temporary relief but have no direct impact on vocal folds. If these remedies make you feel better, feel free to use them, but don’t rely on claims of special effects on your voice. Remember, the larynx, which houses the vocal folds, sits on top of the windpipe. Our anatomy is designed so that nothing we swallow enters the windpipe and instead, it will go straight down the oesophagus and into the stomach.
If you have any questions or need any advice on the above, feel free to book in for a free 15 minute consultation on the bookings page.
