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I’ve posted about this before, but was recently reminded after a multiple shirt change kind of dance event: Are you hydrating 💦enough while dancing🔥? Especially in warmer climates and summer months we need to be acutely aware of our hydration during dance socials and certainly during multi-day dance events. I’m looking at you @zoukmx 🏖 ~ ~ ~ Sweat is more than just water- the largest mineral losses come from sodium, potassium, and chloride. These need to be replaced every day through your diet, however, if you are sweating excessively for over an hour, you need to start to think about replacing sodium throughout a night of dance. It is actually dangerous to drink too much water without replacing sodium! Here are some standard goals for hydration using a 175 lb person as a guide- this will vary with your body weight. - Pre-hydrate: 2-3 hours before the social with 17-20 oz of water. - 20 minutes before: drink another 10 oz water. - During the social: aim for with about 50-100 mg of sodium and 10-15 g carbohydrate. Carbohydrate helps aid the sodium absorption, but avoid dense carbohydrate sources such as candy as they can cause stomach upset during events. If you don’t wish to drink a sports drink, you can just add a pinch of high quality salt to a water bottle and drink from that, worry about the carbohydrate replenishment with a snack during a break in dancing. - The next day, replace each lb of sweat lost with 20-24 oz of additional (on top of your normal) water. It’s best to spread this throughout the day, and if you lost more than 3% of your bodyweight the night before you should be very careful with your hydration, rest, and intake if you plan on dancing another night. Dance is a sport! Train like an athlete. ~ ~ ~ socialdancefit.com #socialdance #brazilianzouk #westcoastswing #kizomba #bachata #salsa #hydration #zouk #zoukmx photo: @ethanyiyuan model: shub

I’ve posted about this before, but was recently reminded after a multiple shirt change kind of dance event: Are you hydrating 💦enough while dancing🔥? Especially in warmer climates and summer months we need to be acutely aware of our hydration during dance socials and certainly during multi-day dance events. I’m looking at you @zoukmx 🏖 ~ ~ ~ Sweat is more than just water- the largest mineral losses come from sodium, potassium, and chloride. These need to be replaced every day through your diet, however, if you are sweating excessively for over an hour, you need to start to think about replacing sodium throughout a night of dance. It is actually dangerous to drink too much water without replacing sodium! Here are some standard goals for hydration using a 175 lb person as a guide- this will vary with your body weight. - Pre-hydrate: 2-3 hours before the social with 17-20 oz of water. - 20 minutes before: drink another 10 oz water. - During the social: aim for with about 50-100 mg of sodium and 10-15 g carbohydrate. Carbohydrate helps aid the sodium absorption, but avoid dense carbohydrate sources such as candy as they can cause stomach upset during events. If you don’t wish to drink a sports drink, you can just add a pinch of high quality salt to a water bottle and drink from that, worry about the carbohydrate replenishment with a snack during a break in dancing. - The next day, replace each lb of sweat lost with 20-24 oz of additional (on top of your normal) water. It’s best to spread this throughout the day, and if you lost more than 3% of your bodyweight the night before you should be very careful with your hydration, rest, and intake if you plan on dancing another night. Dance is a sport! Train like an athlete. ~ ~ ~ socialdancefit.com #socialdance #brazilianzouk #westcoastswing #kizomba #bachata #salsa #hydration #zouk #zoukmx photo: @ethanyiyuan model: shub

#socialdance #brazilianzouk #westcoastswing #kizomba #bachata #salsa #hydration #zouk #zoukmx

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