Hydration needs vary by dancer, training load, and environment. As a general guideline, dancers can aim for at least 3 liters of water per day, with higher intake needed during longer sessions or in hot, humid conditions. Pair fluids with a salty snack, such as pretzels, and a simple carbohydrate, like fruit, to support electrolyte balance and replenish muscle glycogen. Learn more about hydration for dancers here.
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