All about food!

Eating your way to a healthier instrument
--Liz Jackson Hearns

Much of this information is drawn from The Owner's Manual To The Voice by Dr. Rachel Gates. I'm a big proponent of gathering your own information, and Dr. Gates' book is a great place to start.

1. Hydrate.
Hydration is the most important aspect of your nutrition as a singer or voice user. When vocal folds vibrate together, they inherently create friction. When your body is hydrated it produces thin, lubricating mucus to aid in heat distribution so that your vocal folds can continue vibrating freely. (Gates, 34)
​
How much water is the right amount? As a general guideline, divide your body weight (in pounds) by two, and drink that many ounces of water every day. For example, if you weigh 150lbs, drink 75 oz of water every day. It takes about a month for your body to adjust to a change in hydration, and keeping yourself well-hydrated is a lifelong habit. (Gates, 37)
Hyponatremia occurs when too much water goes into the body. If you find that you get headaches late in the day after making a change to your hydration habits, you may be experiencing a bit of hyponatremia. Adding a pinch of salt to your water bottle should alleviate the headaches. If they persist, it may have nothing to do with your water intake and you should see a doctor. (Gates, 34)

2. Foods to avoid

• Caffeine - Caffeine is a stimulant and diuretic which means it can rob you of all the hydration you've just been working so hard to achieve on a daily basis. Caffeine can be found in several drinks besides coffee, including black teas, green teas, white teas, sodas, chocolate, energy drinks, and some medications (like those for migraines or PMS symptoms). Even products that claim to be "decaf" usually contain some caffeine. (Gates, 30-31)
• Alcohol - Beer, wine, and other alcoholic beverages can drain you of hydration within 3 hours of your first drink. 6 hours after your first drink, the body begins to retain water and will continue to do so for up to 12 hours after your last drink. These changes in fluid balance dehydrate vocal fold epithelium and make the voice feel heavy and unresponsive. (Gates, 31)
• Salt - While salt does not cause water retention in the vocal folds the same way it does through the rest of the body, over time excessive salt intake contributes to vocal fold dehydration. Singers should limit salt intake to 2300 mg or less per day. (Gates, 31)
• Orange juice, dairy products with fat, chocolate, and peanut butter - These foods cause the body to secrete thick mucus throughout the digestive tract as soon as they touch the tongue. This thick mucus protects the digestive tract from the acidity of the orange juice, and helps break down fats. Thick mucus is cumbersome for singers and can lead to phonation breaks and frequent throat clearing. Avoid these foods especially before a performance. (Gates, 32)
• Foods that exacerbate reflux - If you burp often while singing, you may have acid reflux. Some foods to avoid before singing include fried foods, fatty meats, pizza, salsa and other tomato-based products, onions, garlic, cabbage, pepper, pickles, chilies, mustard, orange juice, pineapple juice, apple juice, grape juice, wine, carbonated beverages, spicy foods, dairy, nuts, and mint. That's quite a long list! (Gates, 32)

3. Foods to consume heartily

• High in fiber, low in fat - Dr. Gates says, "Like endurance athletes, singers need a wide variety of foods that are low in fat and high in carbohydrates and fiber." Veggies, fruits, and grains are fantastic super foods for singers. (Gates, 29)
• Breakfast - Be sure to eat within two  hours of waking up in the morning. You will have better concentration, train more effectively, and perform more optimally. Similarly, eating several small meals throughout the day will help keep your energy up (for your 10 am lesson, 2 pm teaching day, and 7 pm rehearsal). (Gates, 29)
• Tea - Teas that do not contain caffeine include mint, chamomile, hibiscus, red "roobios," and other herbal teas. These will hydrate your body without the drying effects of other caffeinated teas. (Gates, 31)

4. Pre-performance meal plan

• 4 Hours before a show or long rehearsal - drink 17-20 oz of water
• 3 Hours before the show - eat a meal that is high in complex (low-sugar) carbohydrates and lean protein, and low in fat and fiber. For example, chicken or fish with rice is a perfect option. I would not recommend a bowl of bran cereal with whole milk.
• 30-60 minutes before the show - eat a high-carb, moderate-protein, low-fat, low-fiber snack (mini turkey-wrap, NOT a pb&j, candy bar, or kale salad). Also drink 5-10 oz of water. (Gates, 29)

The physical and mental requirements of singers are similar to endurance athletes, and a healthy voice begins with a healthy diet. Hydration and balanced eating are essential in maintaining a vocal instrument that is stable and flexible, responsive to the high demands of professional voice users.​

Gates, Rachel, L. Arick Forrest, and Kerrie Obert. The Owner's Manual to The Voice. Oxford: Oxford University Press, 2013.