What Dancers Should Know About Staying Hydrated
It's safe to say that when it comes to "things dancers should always keep 100 percent in check," hydration reigns supreme. Not only is it key for staying energized, alert, and balanced—it can actually be dangerous to dance while dehydrated. Dance Spirit turned to Marie Scioscia, a registered dietitian with The Ailey School, and author of Eat Right Dance Right, for a hydration crash course, so you'll never be low on H2O.
Know the Causes and Signs
It's crucial to recognize why and when your body is becoming dehydrated. "Dancers lose an average of 10 to 12 cups of water from sweating and trying to maintain an optimal body temperature," says Scioscia. Other reasons for dehydration include inadequate fluid intake, or eating too much protein and not enough carbohydrates. According to Scioscia, common symptoms of dehydration include:
2. Loss of appetite
3. Flushed skin
5. Muscle spasms
Make an Effort
One to two bottles of water a day isn't going to cut it—especially if that day is filled with class, cross-training, and rehearsals. In addition to drinking approximately 12 to 15 cups of water a day, Scioscia recommends incorporating fruits and vegetables like oranges, melons, and salad greens into your studio snacks. Milk, juice, and tea also contribute to your overall hydration, and one cup of coffee is fine as well. Scioscia also suggests reaching for a sports drink, especially when lots of sweating is involved. "If you're dancing for more than an hour in a heated environment, something like Gatorade will help replenish the electrolytes you're losing through your sweat," she says.
Don't Push the Limits
Your body needs water every day—it helps with some pretty major things, including lubricating your joints, maintaining your temperature, and detoxifying your kidneys and liver. "Even mild dehydration can lead to an immediate loss of energy and mental focus," Scioscia says. "It's important to have a hydration plan and stick to it. It's as easy as always having your water bottle with you."
A version of this story appeared in the March 2019 issue of Dance Spirit with the title "Body Buzz: The Thirst Is Real."
Happy "Step Up: High Water" eve, y'all! Everyone's favorite internet dance show makes its triumphant Season 2 return tomorrow, March 20th, on YouTube. In anticipation of the premiere, we turned to Kendra Oyesanya (Poppy), Marcus Mitchell (Dondre), and Carlito Olivero (Davis) for the scoop on all things "Step Up"—from on-set shenanigans, to embarrassing stories, to scenes to watch out for this season (hint: Episode 2's dance battle, and the season finale's final number!).
In today's dance world, versatility is key. It's not enough to be a master of one style—even when they specialize in one area, dancers are frequently asked to fuse multiple genres, or step out of their comfort zone for specific projects. With their wide variety of summer programs, Joffrey Ballet School aims to prepare dancers for the demands of a professional career. We asked five faculty members to share how they do this:
You may think you know Oklahoma!, the classic Rodgers and Hammerstein musical that made history when it first opened in 1943 and is best known for Agnes de Mille's groundbreaking dream ballet. But the latest Broadway iteration of the musical isn't your average trip to the frontier. Opening April 7, the revival features new choreography by Mark Morris alum John Heginbotham, and swaps the traditional windswept-prairie set and full orchestra for an intimate, minimalistic staging and a bluegrass band. Coming fresh off an acclaimed run at St. Ann's Warehouse in Brooklyn, the daring, unconventional production is sure to turn heads when it begins previews on Broadway tonight. Dance Spirit caught up with Heginbotham to get all the details on the dancing, and what it was like choreographing his first Broadway show.
K-pop is in the middle of a stateside takeover. South Korea's boy bands and girl groups can always be counted on to produce catchy, upbeat songs—and, most importantly for us dance fans, to feature colorful choreography prominently in their music videos. Over the past few years, the K-pop machine has been churning out a seemingly endless stream of talented groups with choreography worth watching on repeat, and some of them are starting to make names for themselves in the U.S. Check out our list of the dancetastic K-pop bands you need to know.
Have you ever felt that the Duels round on NBC's "World of Dance" was a bit unfair? During the Duels, each act's success hinges not on how objectively good they are, but on how good they are relative to a single challenger. Which means that mediocre acts can move forward if they best slightly-more-mediocre opponents, while frontrunners who're given tougher matchups end up knocked out.
Newly-engaged goddess J.Lo and her team get that. Which is why, last night, "WOD" introduced a twist designed to make the Duels more just: a redemption round. Formerly, five acts were eliminated in each division during the Duels. But from here out, the two highest scorers of those five will go head-to-head to earn a wild card spot. And that made last night's Upper Division Duels significantly more exciting.
Who just dueled it? Who was redeemed? Who made Derek Hough scream like a teenage girl? Onward to the episode highlights!
For professional ballet dancers, the search for the perfect pointe shoe is a lifelong quest. Even the smallest adjustment in manufacturing can make the difference between a shoe that allows a ballerina to soar and a shoe that detracts from her dancing. So what goes into creating the perfect fit? A lot of hard work, patience, and masterful attention to detail. We got the inside scoop on how a Bloch pointe shoe is made from beginning to end, and went inside one of American Ballet Theatre principal Devon Teuscher's touch-up fittings with Bloch owner David Fox in NYC.
It's the fall of 2018. As the Brigham Young University Cougarettes step onto the field at LaVell Edwards stadium in Provo, UT, a crowd of nearly 64 thousand erupts into cheers. The dancers take their places, and a feeling of anticipation hangs in the air: Their reputation precedes them.
The music—Ciara's banger "Level Up"—begins, and unbelievable precision ensues. Eighteen dancers attack the highly technical choreography, which nods at viral social-dance sensations and continuously builds in energy. The school's mascot, Cosmo the Cougar, joins the team on the field, and the audience goes wild. As the piece ends, the sound in the stadium is deafening. The 16-time national-title-winning group has proved once again why they're the standard for college dance team success—they're just that good.
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Dance moms: Where would we be without them? We all know how much support and help they give us—in addition to loads of love. Here are 10 reasons real-life dance moms are undeniably the best.
The extraordinary Paloma Garcia-Lee, who's danced in no fewer than five Broadway shows, can adapt to any choreographer's style. And before heading back to Broadway this spring in Moulin Rouge! (choreographed by Sonya Tayeh), she's tackling the work of one of the most iconic choreographers of all time: Bob Fosse.
Garcia-Lee plays Adrienne in the new FX limited series "Fosse/Verdon," premiering April 9, which follows the romantic and creative relationship of Fosse (Sam Rockwell) and his muse Gwen Verdon (Michelle Williams). Hamilton's Lin-Manuel Miranda, Thomas Kail, Steve Levenson, and Andy Blankenbuehler serve as executive producers, with Kail directing and Blankenbuehler choreographing.
With the exception of performing on The Tony Awards, "Fosse/Verdon" marks Garcia-Lee's TV debut. "I'm really setting my sights on more on-camera work," she says. "Getting the chance to flex my muscles as an actress in this different medium, but still have the dance part, is all really exciting." (She's got real acting chops, too: While a student at the North Carolina School of the Arts, she actually quit dance briefly to study acting instead.)
Dance Spirit spoke to Garcia-Lee about "Fosse/Verdon"'s epic final callback, how she got cast, and the transition from stage to screen.
Miami City Ballet principal Jeanette Delgado's dynamic, show-stopping presence and powerful, crisp technique have been wowing audiences for well over a decade. A Miami, FL, native, Delgado began training with Vivian Tobio, Liana Navarro, and Maria Victoria Gutierrez. At age 9, she received a scholarship to Miami City Ballet School and, in 2003, she earned the Princess Grace Award. That same year, Delgado became an apprentice with Miami City Ballet. In 2004 she was promoted to the corps, and in 2006 to soloist. She became a principal dancer in 2008. Catch her this month performing in the company's spring program. —Courtney Bowers