Healthy Dancer Tips

Tip for Dancers - Staying Warm in Winter
November-December 2017

The temperatures have dropped, but the dance season is in full swing. Fall and winter weather comes with its own set of challenges for dancers. With classes, rehearsals, and winter performances galore, it is important to be mindful of how the cold temperatures affect your body. Check out our tips below, and let us know if you have any of your own tricks for beating the chill!

dancer in the wings

Stay Hydrated

In the summer, it’s easy to remember to drink water. Nothing sounds better after time outside in the sun than a cold glass of water. In the winter, remembering to drink water does not come quite so naturally, but it is still just as important. Carry a water bottle with you throughout the day to keep your body in peak condition.

It’s Soup Season…

Choose warm foods and drinks over the next few months to heat your whole body (including your muscles) from the inside out. Healthy options include oatmeal, grilled fruit, egg whites, soups, rice with veggies, and warm herbal teas (without too much sugar!).

Make Time for a Warm-Up

Cold weather can make muscles feel even tighter than usual. Try to arrive at classes and rehearsals earlier than you normally would so you can stretch and warm-up your muscles at your own pace. A good warm-up in the winter will help you avoid sprains, strains and extra soreness.

Take It Slow

Just as it is important to take your time warming up before class, it’s beneficial to give yourself ample time to cool down when class is finished. A few minutes of slow stretching to lower your heart rate and cool down will make for a less harsh transition to the cold temperature outside.

Layers, layers, layers!

After a vigorous, sweaty day in the studio, bundling up may be the last thing you want to do. However, even if you already feel warm, it is important to cover your body before heading out into the cold. Always bring pants, a sweater/sweatshirt, a jacket and warm socks + footwear to layer on as you head out of the studio.