Kate's Voice

You probably don’t realize how much fluid you expend…and expel (as in, sorry, spit!)… as a power voice user.    That coupled with how much one perspires under stress,  and it’s obvious  that power voice users are also power fluid users.  In this post we talk about drinking enough water, and some other, perhaps surprising information about hydration and foods.

Hydration is key to energy.
Studies have shown that even mild dehydration can slow your metabolism and decrease energy. The Mayo Clinic says , “If you’re an average adult, every day you lose more than 10 cups (close to 2.5 liters) of water simply by sweating, breathing and eliminating waste. You also lose electrolytes — minerals such as sodium, potassium and calcium that maintain the balance of fluids in your body. Normally, you can replenish what you’ve lost through the foods and liquids you consume, even when you’re active.” But if you are more active than usual, or are using your voice,  you need to step up your intake of fluids.

Hydration is key to making the body work better and keeping the voice lubricated.
Signs of dehydration will begin to show with as little as a 2% deficit of fluids in the body.  In addition, the voice is a low-priority organ, so if you become even a little dehydrated, your heart, lungs and brain will get the fluid first.  Then your voice will suffer, becoming scratchy and irritated, much as your automobile will begin to have problems when it is not lubricated properly.

How to stay hydrated
Drink water first.  It’s a great idea to keep water on hand and sip it throughout the day, particularly if you are presenting, singing, or simply speaking a lot during the day.  However, the question is, how much do you need?  We used to hear that you needed at least 8 eight-ounce glasses a day.  In an article by Dr. Barbara Mathis, professor of music at Lamar University, she discusses the recommendations of noted otolaryngologist, the late Dr. Van Lawrence,  recommending 8-12 glasses of water a day.  In addition, he advised that professional voice users keep the humidity level at about 40% in the surrounding environment, using a humidifier if necessary to keep it at this level.  Recently, however, the prescribed amount has changed.  Today, the general theory is that you need water, but mostly you need to stay hydrated.  If you start to get a headache or show any other signs of dehydration, you need to do something about it.

Drink other liquids: To tea or not to tea, that is the question (Happy birthday, Wm. Shakesepeare!).   In my online poll on Twitter, one person said to stay away from tea because of the caffeine, while another said that tea helps them stay focused.  The American Dietetic Association suggests that both green and black tea have been shown to have healing properties.  And Dr. Murray Grossan, otolaryngologist at Cedars Sinai Hospital in Los Angeles, reminds us that, in addition to hydration, warm liquids help the cilia of the nose and bronchial passages move quickly so they can defend the respiratory system against contagions. And by the way,  the latest consensus on caffeine is that, everyone reacts differently to it so you have to listen to your body.

Eat foods that hold fluid.  20% of your fluid can come from the food that you eat.  Fruits and vegetables are good sources of hydration.  Look for food that is plump with water such as grapes, celery, lettuce, and tomatoes.  Before speaking or singing, avoid dry, packaged snacks and go for the vegies.   In addition, pasta, dried beans and foods that need to be rehydrated to be consumed are fluid-filled and they are good choices for meals leading up to your presentation or performance.

Eat foods rich in potassium and other electrolytes. One of the best fruit choices for hydration is cantaloupe.  It is high in potassium, an electrolyte, which regulates the body’s heart rate and lowers blood pressure. Electrolytes help you stay hydrated.  Potassium-rich foods that contain other electrolytes include: plain coconut water, potatoes, avocado, and lima beans.

Energize it!  Feed Your Voice, Part 3

If you have other tips to share on staying hydrated through your choice of food, please leave a comment.  Also, if you have specific questions regarding “feeding your voice,”  leave a comment.  If I don’t know the answer, I’ll find it for you.   For links to recipes, please visit Kate’s Voice on Facebook.

Promote Your Page Too

This Friday, April 16, is World Voice Day. World Voice Day is a day to celebrate your remarkable voice.    It was started in 2002 by otolaryngologists and other voice professionals who wanted to focus awareness on the use, care,  and problems associated with the human voice.  There are concerts,  voice clinics and festivals in various cities and educational institutions this week in celebration of  World Voice Day.   I will be highlighting those events this week on my Twitter stream  (@k8peters).  Meanwhile, here is a list of 10 things you can do to take care of your voice.  This list was created by the American Academy of Otolaryngology- Head and Neck Surgery.

I love this list because I love my voice…and YOURS and I like this affectionate approach to the subject!  So hear you go:  10 simple but important tips to show your voice a little L-O-V-E,  Love:

Embrace hydration. Moisture is good for the voice, and drinking plenty of water throughout the day is the best way to stay hydrated.
Kiss but don’t yell. Yelling or screaming is always bad for the voice, as it puts a lot of stress on the delicate lining of your vocal cords.
Hug a microphone when speaking in public. When you are called upon for public speaking, particularly in a large room or outdoors, use a microphone. The amplification allows you to speak at conversational pitch, yet reach the entire audience. (For a fun take by Adam Lawrence on how to use a microphone, take a look here.)
Warm up your voice by saying a few sweet nothings. Warming up the voice is not just for singers; it helps the speaking voice too. Doing simple things like lip or, tongue trills, or gliding up and down your range on different vowels, will help warm up your voice.
Always clear the air, but don’t clear your throat. Clearing your throat is like slapping or slamming the vocal cords together. Instead of clearing your throat, take a small sip of water or swallow to quench the urge.
Go ahead and look hot, but never smoke. Likely the single worst thing you can do for your voice is to smoke. It causes permanent damage to the vocal cord tissues and is the number 1 risk factor for cancer of the larynx (voice box).
Know what you’re feeling. When you are in a place with loud background noise, you don’t realize how loudly you may be talking. Pay attention to how your throat feels in these situations, because it will often feel raw or irritated before you notice the vocal strain you are causing.
Think good breath support, not just heavy breathing. Breath flow is the power source for voice. Don’t let your breath support run down before refilling your lungs and refueling your voice.
Be a good listener. If you hear your voice becoming hoarse when you are sick, be sure to rest it as much as possible. Pushing the voice when you have laryngitis can lead to more serious vocal problems. (Check out my post called “Who Let the Frogs Out” for some quick remedies for voice malfunctions.)
Check it out. If your voice is persistently hoarse or not working well, be sure to seek evaluation by an otolaryngologist – head and neck surgeon (ear, nose, and throat physician).

For more information on vocal health, there are lots of tips and techniques on this blog.  You may also wish to visit www.entnet.org for indepth info from the health practitioners who care for the voices of professional voice users.  Post a comment to let me know how you think we can best celebrate World Voice Day, and, above all,  keep talking to each other!!!

Update:  To Celebrate World Voice Day, why not  lend your voice to a cause?  Find one for National Volunteer Week, which is the week of April 18th (next week!).  Here’s a link to VolunteerMatch to give you some ideas.