Wellness for Dancers… Too Much or Too Little?

Let’s be real—there are so many rules about being “healthy.”
One day something’s good for you, the next day it’s being recalled by the FDA. 😩

Trying to keep up gets exhausting.
So where does that leave us as dancers, artists, athletes, and humans trying to do the best for our bodies?

A while back, I joined a group session with a wellness and personal trainer from the Harkness Center for Dance Injuries at The Ailey School. He dropped some major gems—things that dancers should look out for to actually maintain and extend our careers.

This list helped me—and still does. I hope it helps you too.

💬 Fun Fact

Back in the 80s, the stereotypical dancer diet was known as “The 4 C’s”:
☕️ Coffee, 🥤Coca-Cola, 🚬 Cigarettes, and 🍫 Chocolate.
Yikes. We’ve come a long way…

💤 REST

Aim for 8–10 hours of sleep (yes, really).

Naps? Keep it short—30 minutes is enough for a mental recharge.
Anything longer can leave you groggy or mess with your rhythm.

🥗 NUTRITION

Breakfast

Protein and complex carbs

Best to eat it in parts throughout the day & before class

• Examples: eggs & whole grain toast, oatmeal & fruit, tofu scramble

Snacks

Frequent & filling

Pair a protein with a fruit or veggie

• Examples: hummus & carrots, apple & almond butter, Greek yogurt & berries

Lunch

This is where simple carbs shine—fuel your energy for upcoming class

Your body digests them quickly = performance boost

• Examples: white bread, white pasta, rice cakes

Dinner

Focus on protein, veggies, and whole grains

Think: grilled chicken, salmon, tofu, bigger salads, whole-wheat bread

Quick Tips:

Skip the salad before class—all that fiber and cellulose can leave you bloated and heavy.

Craving sweets? Go for dark chocolate—it’s a simple sugar and gives a little energy burst.

💧 BODY & HYDRATION

There’s no exact rule for how much water to drink—every body is different.

What to look at instead:
Your pee! It should look like light lemonade 🍋
If it’s clear, you might be overhydrating.

Pro tips:

Add a pinch of salt to your water for better hydration retention

Gatorade and Powerade can help—but in moderation (they’re sugary)

Stretching:

Best time? End of class or end of the day.

Use active movement stretches instead of static holds before dance.
This warms you up and increases flexibility without tearing muscle.

❤️ Final Note

It’s easy to get overwhelmed with all the “rules.”
But your wellness isn’t about perfection—it’s about listening to your body, moving with care, and making choices that serve your long-term journey.

Much love to all.

xoxo, Jada Marie