Do you feel you need the energy boost and enhanced alertness that caffeine provides ? Go ahead , yet I recommend moderation here as too much caffeine can overstimulate your system and lead to anxiety , stomach upset and feeling jittery : not the experience you want before an athletic activity ! Keep water with you or near you , and enjoy a little water before your event commences . This will lower your core temperature and lower your heart rate : you are cool and calm as you begin your performance .
Afterwards , rehydrate — and eat again ! Include a good source of protein ( mmm-mmm hummus ) and a little carbo action ( pita bread ) to encourage muscle regeneration and replace glycogen stores . A big glass of water ( I call it the Belly Dancer ’ s Favorite Drink !) replenishes your system , helps to move lactic acid from those worked-out muscles , and encourages a clear and shiny complexion . Water is truly the fountain of youth . Do you prefer a well-deserved glass of cool white wine on your hot performance afternoon or evening ? Make it a fun bubbly that helps rehydrate you , by blending a Sauvignon Blanc with sparkling mineral water which contains electrolytes .
Middle Eastern Restaurant performances — Nathan Carver-oud , Yosifah Rose Carver-kanoon , Stasha Vlasuk-dancer at Bacheesos Restaurant , Oakland , CA . Photo by Ewald Detjens
Take the time to plan and practice your nutrition and hydration strategy . Sometimes dance events can be grueling and you want to make sure you don ’ t get caught off guard on your big day . I close with this important reminder to invite and encourage you to Prepare Smart :
Rather than going to the kitchen periodically for a glass , my secret is to keep a water bottle with me : I can see my progress through the day and notice when I ’ ve gone too long without enjoying a sip .
Continue to drink plenty of water the day of your performance . Eat a nutritious , balanced meal at least three hours before your performance to avoid abdominal cramps . If you need to , eat a banana one hour before the show . Energy bars are also good , yet select one whose ingredients you recognize ! Create your own pre-performance energy drink by mixing a tablespoon of organic maple syrup into a tall glass of water : it is full of naturally occurring vitamins , an abundance of minerals , and electrolytes ( a collection of salts — bicarbonate , chloride , potassium , and sodium — which prevent dehydration by helping the cells of the body absorb water ).
“ To prepare properly before athletic activity , to strategically eat and drink during a competition or training , and to recover well afterward , it ’ s best to understand what the body needs and make a plan to meet those needs .”
STASHA VLASUK
Stasha is an author , performer and teacher of Shamanic Middle Eastern dance and costuming that spans many decades . From Folkloric to Contemporary styles , in supper clubs , on stage and in film , her captivating performances since 1975 exceed 14,000 shows : across America , Europe , North Africa and the Middle East .
stashamania @ gmail . com
September 2021 � The Belly Dance Chronicles 33