Food and water:

• Drink plenty of water! More than 60% of your body weight is water. Water is vital to so many of your bodily functions. Even if you become mildly dehydrated -1%, which could be represented by 0.75-1.0Litres of water can create a reduction in muscle performance and start to show symptoms of dehydration. Symptoms of dehydration include dizziness, headaches, loss of concentration and irritability! Try and drink at least 2.5Litres of water each day.
• Do not eat any later than two hours prior to your class. This can help for some people who experience motion sickness! Making sure your stomach is not full could lessen the chances of feeling motion sick whilst spinning around the pole. However, you do not want to be starving hungry and experience low blood sugar whilst trying to exercise, so think of eating energy enriched foods at least two hours before class. The best fuel for muscles are carbohydrates - either simple sugars (such as naturally occurring sugars in fruits and juices) or complex carbohydrates (the starches in whole grain products, rice, cereal, oatmeal and other plant foods). These carbohydrates provide not only energy but also important vitamins and minerals.
• After your Pole dance class you should refuel your body. A simple post-exercise refueler is fruit juice -a rich source of not only fluids and carbohydrates but also potassium and vitamins. After exercise you need to replace the glycogen that you burned off.

Remember to always follow a balanced and healthy diet!

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