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Stay Hydrated - Pee Pale!

Updated 2nd August 2024

Voice Tip Series

Maintaining adequate hydration is a well-known tip for general health and as well as being good for a healthy body and mind, water is essential to maintaining a healthy voice and can help it sound better too. 

  • Water helps to keep healthy mucous levels in the vocal tract and vocal folds and therefore aids lubrication. A bit like a well-oiled car, I suppose...
  • A common misconception I come across is people thinking that they are directly wetting their vocal folds when drinking and that will benefit their speaking/singing immediately. If you were to wet them as you drink, you would be choking quite badly as your vocal folds are across your windpipe ('trachea', not your food/drink pipe, 'oesophagus') and act as a last layer of protection to stop food and drink going down into your lungs.  You will gain relief from a dry mouth and back of your throat as you swallow the water, but the water doesn't (or shouldn't) go near your vocal folds. 
  • A good suggestion is for those who speak for most of their day's, eg. teachers and performers, to make sure that you are extra hydrated each day or a few days before a performance. Your body needs the water in your system in order to ensure that your vocal tract is healthy and your vocal folds are nice and plump for optimal voicing/speaking!
  • To maintain adequate hydration, avoid or moderate substances that cause dehydration. These include alcohol and fizzy, sugary drinks. 
  • Contrary to the popular belief as I was training in voice, the caffeine in coffee doesn’t actually cause dehydration. It can make some go to the toilet more frequently, but the amount of fluid lost is generally normal for most individuals. Plus, you can replace this lost fluid by drinking a glass of water with your coffee. 
  • Don't forget to increase your water intake when exercising. 
  • If you are adequately hydrated, your urine will likely be pale. 'Pee pale' is a simple, to-the-point phrase that helps people remember this. Please note that if your urine is clear, it may be a sign that you are drinking too much. This is not ideal, as it can upset the balance in your system.
  • A good way to introduce more water or fluids into your system, if you know you are not drinking enough, is to: 
    • Firstly, work out how much is advisable for your age and the environment you’re in (e.g., hot and humid = more water needed) and take into account any health conditions (speak to your GP or nurse at one of your appointments).
    • Then, work towards this by adding another glass of water to your day, or a cup of tea or coffee (preferably more water) every couple of days until you notice your urine is a paler straw colour.
    • If you feel bloated or find you are going to the toilet too much, cut back a little until you find your balance—every BODY is different and has different needs. Although the guidance is to drink 6-8 glasses of water a day, there are no recommendations on the size of the glass. This is precisely why I haven’t given you any guidance on how much to drink either! Rather, it’s a way to help you work it out.
  • Finally - if you have health conditions that are influenced by changes like fluid intake, seek medical advice before making any changes.

 

If you would like to enhance your voice health, voice and communication skills, please contact me to find out more or to book your Voice Work Consultation. Email kellyATvoice-work.co.uk or call 07857 300362