Hydration is crucial for vocal and overall health. Drink 1.5-3 litres daily, plan ahead, and use steam inhalation or humidifiers. Avoid dehydrating substances and track progress for long-term benefits.
(3-minute read time)
This blog is a companion to the piece on Why Hydration Matters, so head back to read that for further context around these habits.
MY STORY
As I started my vocal pedagogy journey in 2004, I used to ask the same questions. I remember being particularly attracted to the chapter heading “Sermon on Hydration (or “The Evils of Dry”)” in our textbook by Leon Thurman & Graham Welch. Just about every book, article and teacher I encountered advocated the importance of singers monitoring their body’s hydration levels.
The truth is that I didn’t fully grasp the importance of hydration until I started to intentionally increase my own water intake. I experienced a massive difference in my vocal (and whole body) condition. I felt readier to vocalise, as though my larynx was more robust, supple and adaptable. My hayfever symptoms became easier to manage, I studied more efficiently, felt more energetic, and I had less headaches.
I have noticed similar experiences in the singers I coach when they too fully grasp and trial better models of hydration for themselves. It is always a daily choice that needs to be made, and each of us must find the way that works for us within our lifestyle and work demands.
THE BIG PICTURE:
- You probably need to look at drinking somewhere between 1.5 and 3 litres of water a day in order to meet the hydration needs of your body AND your voice.
- Most of us don’t drink enough water and suffer from symptoms of dehydration.
- The symptoms of dehydration can resemble those of a mild cold or hay fever.
- All you need to fix this is self-awareness and perseverance.
HOW TO BUILD A HABIT
“Keep in mind that the timing of your hydration matters as much as the quantity.”
Justin Stoney
- Plan ahead
The water you drink has to first pass through your digestive system before it can be of any benefit to the voice. That takes around 20 minutes.
TOP TIP
Consider the effects of your fluid intake at least 24 hours in advance. Today’s dehydration is very likely to be a result of yesterday’s low beverage consumption.
- Persevere
It takes 20-30 days to retrain your body to redistribute your increased water supply. Initially it will interpret extra water as excess and you will have more frequent trips to the bathroom. But in about 2-4 weeks, that will change and the bathroom trips should resume a normal pattern. - Be curious
Experiment until you find a daily routine that works for you and your voice. Incorporate both systemic and environmental strategies (see below). - Try steam vapour
Inhaling steam is an ideal way to immediately introduce hydration to the throat and larynx, which is why it is favoured by singers worldwide. There are affordable portable inhalers available. - Chew
Anything that makes you salivate will also produce healthy laryngeal secretion. Keep a pack of gum handy. - Avoid:
- Caffeine (research is conflicted over whether caffeine is inherently dehydrating. Still, most people find that too much caffeine instead of water has a negative impact on the voice.)
- Alcohol and tobacco
- High salt intake
- Recreational drugs
- Exercise without increased fluids
- Always drinking water with something else in it, eg juice, cordial, tea
- Try
Adding fruit to your water or making cold herbal tea. - Observe and take note of lifestyle factors that lead to dehydration
- Food
- Travel
- Sport/exercise
- Entertainment
- Talking and socialising
- Clubbing
- Try apps
- Many apps help to track your water and beverage intake, eg Water Minder or Waterlogged
- Using your usual productivity apps could also be a way to build habits of steam inhalation and water intake.
SYSTEMIC HYDRATION
Drinking Water
- Water bottles
- Consider what size bottle/s will suit you. E.g.:
- a large one that is the size of your total daily goal
- 2-3 bottles that add up to the size of your total daily goal
- 1 bottle that you refill several times throughout the day
- Try starting the day by filling your water bottles with tap or filtered water.
- Consider what size bottle/s will suit you. E.g.:
- Glasses
- If you prefer drinking from a glass, develop an idea of how many mls your favourite glass holds, and calculate how many of them you need per day.
- Determine how you will keep track of the quantity of glasses you’ve had each day.
- Plan how much water you’d like to drink by different times of the day. Aiming to complete at least the first litre by lunchtime is a great start. There are water bottles on the market with time guidelines printed on the side.
- To create variety, occasionally add fruit pieces, herbs, ginger, or citrus slices.
- Be self-reliant – don’t count on being able to easily find drinking water in the places you’re going to be spending time in.
- Eat “wet” snacks e.g. plums, watermelon, cucumber, soup, and other water infused foods.
ENVIRONMENTAL HYDRATION
Inhaling Steam
- Inhale steam for 5 minutes at the start of the day to kickstart your laryngeal hydration.
- Steam again before bed to help protect your throat and larynx from drying out overnight.
Humidifiers
- Many singers sleep with a humidifier in the bedroom, particularly during times of prolonged performance schedules, travel and sickness. Both warm air and cold mist humidifiers are available, both adding moisture to the air.
- Performers who travel by aeroplane sometimes choose to use a personal humidifier (such as Humidflyer) during the flight (a typical plane cabin only has an atmosphere of about 5-20% humidity). This maximises laryngeal humidity by recycling the moisture in your own breath and minimising the risk of contracting illness from others (10-12% of the humidity within the aircraft comes from the exhalations of the other passengers).
Nebulisers
- Some singers report effective results from nebulisers that generate mist for inhalation.
- There are a wide range available on the market and usually use saline solution to support our mucus makeup.
Again – the bottom line is that you need to know what works for you. Be curious. Be observant. Be consistent. Your voice will thank you for it.
WHAT CAN YOU DO TO IMPROVE YOUR HYDRATION WHILE TAKING MEDICATION?
- Talk to your doctor about options.
- Sleep with a humidifier.
- Experiment with increasing your water intake.
- Use steam inhalation a few times a day.
- Biotene mouth spray (can alleviate symptoms of a dry mouth that result from some medications).
GOT MORE QUESTIONS?
If your questions were not answered in this blog, I would love to hear from you. Email [email protected] with your question.
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SOURCES
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