24 Cancer Dance-A-Thon March 13 – 14, 2010

by Jessica M. Broughton

07 t-shirt by Claire Pedroza

Last year I participated in the Lindy Hop for Hope for the first time.  There was laughter, tears (of sadness, joy, and oh-my-it’s-6 am and I’m still dancing), and, of course, a whole lot of fun for a great cause.    And while all of us are dance crazy, it’s doubtful that you’re dancing for twenty-four hours straight (or as much of it as you can) on a regular basis.  Here are some tips to make sure that you come through the Lindy Hop for Hope as healthy and injury-free as you went in.

Drink, drink, drink, and then drink some more

I don’t mean those rum and Cokes that you’re used to slinging back at the other swing dance venues – you need good old fashioned water.  Dehydration can be a dancer’s worst enemy, and by the time you realize you’re dehydrated it’s too late.  Water is, of course, one of the best things for you, but don’t rule out sports drinks that can replace lost electrolytes, which are crucial minerals that keep your body functioning at an optimal level.  The American College of Sports Medicine recommends that that people drink about 17 ounces of fluid about two hours before exercise and continue to drink at regular intervals during physical activity to stay hydrated.  Also, make sure that you alternate caffeinated beverages with water and sports drinks as caffeinated beverages dehydrate you, despite quenching your thirst initially.

Stretch

Stretching while participating in the Lindy Hop for Hope can help protect your joints and muscles and keep you from getting stiff.  Take the time to stretch before you start dancing, but after you’re slightly warmed up, stretch when you have breaks, and stretch when you’re done.  The Mayo Clinic has contradictory evidence about whether or not stretching prevents injuries, but they do know that stretching improves circulation, range of motion in the joints, and will increase your flexibility.  Stretching can also help you relax and focus when you have moments of downtime in between dances and will give your tired mind a short respite.

If you’re not used to stretching regularly, start stretching three times a week.  Never bounce during stretches and always make sure you stretch muscles that have already been warmed up, as stretching “cold” muscles can lead to injury.

Change your shoes and socks frequently

It goes without saying that if you’re a swing dancer, you probably have at least two pairs of dance shoes.  Bring several pairs of your most comfortable dance shoes with you so you have options for your tired feet.  Change your shoes and socks every four hours to a) give your feet a break, b) keep your feet dry to prevent blisters and c) to keep your teammates from passing out when you take off your shoes.

Change your clothes often

Change your shirt as frequently as you would at a normal swing dance venue, or, more often if you’re dancing frequently.  You can probably change your pants less often than your shirt, but you still want to have a few comfortable options of pants, shorts, or skirts.  Most dancers will be dancing in their pajamas in the early hours of the morning, so feel free to break out the most comfortable clothes you have for dancing.

I think it goes without saying that if you’re drenched in sweat, your undergarments are going to be drenched at some point too, but I’m going to mention this anyways.  If you’re wearing it, it’s going to get hot and sweaty and gross, so please make sure that you have fresh underwear, too.  Ladies, this means bring a few different bras and sports bras to change into as well.

Take advantage of the showers, pools, and hot tubs

One of the most important things you can pack is your bathing suit.  The 24 Hour Fitness Center, which hosts the Lindy Hop for Hope, provides dancers with access to showers, pools, and hot tubs throughout their facilities.  The hot tubs are great to soothe tired and aching muscles and feet, and a shower just makes you feel human again after you’ve been dancing for hours.

Make sure you’re eating healthy and regularly

While taking the time to eat seems like common sense, strange things happen when you’re sleep deprived.  The desire for sleep can outweigh the desire to eat, and if you’re hot and sweaty from hours of dancing, food will be the last thing on your mind.  But, your body is going to rebel against you if you forget to keep it fueled.

While you can’t subsist normally on a diet of junk food and caffeine, this is especially true during the dance-a-thon.  Water-based fruits, particularly watermelon and grapes, are a great choice to help keep you hydrated, and its light enough to be appealing.  Healthy proteins, like nuts (or all-natural peanut butter), will keep you full and will still be enticing.

When it’s over, put yourself on a regular sleep schedule

This is the hardest to do, but well worth the temporary discomfort.  While it will be tempting to go right to sleep when you get home, if you can go to bed at your normal time, you’ll be able to get back into the swing, so to speak, of your normal work week.  If, like most dancers, you’ve gotten little to no sleep during the Lindy Hop for Hope let yourself sleep for an hour or two when you get home, but then get back up until your normal bedtime.