This article is brought to you as part of the ASCAP Wellness Program.

You've probably been hearing it for as long as you can remember: Drink more water. Well, there’s a reason for that – a few reasons, actually! Whether you're a highly active person or simply a busy working professional, maintaining proper hydration is not only important for your overall health, but also for performing at your best as a music creator.

"Adequate hydration is key for physical performance with traditional athletes, but also for creators,” says Chris Mohr, PhD, an exercise physiologist in Louisville, KY. "For musicians, writers and performers, staying hydrated is needed to perform well both physically and mentally,"

According to Dr. Mohr, staying sufficiently hydrated is important for everyone, particularly because it aids all of our most important bodily functions, including regulating temperature, transporting nutrients and eliminating toxins and waste from the body. 

Proper hydration also supports healthy digestion and nutrient absorption, as well as consistent immune function, which is important for helping creators to stay in good condition during periods of increased physical exertion, such as when performing or touring, says Soma Mandal, MD, a board-certified internist at Summit Health in New Providence, NJ.

"Water is vital for maintaining healthy skin, joints and muscles, whereas dehydration can lead to symptoms such as headaches, fatigue, dizziness and impaired cognitive function," explains Dr. Mandal. "Neglecting hydration can also increase the risk of developing kidney stones and urinary tract infections, and it can impact cardiovascular health." 

So, how much water do you actually need to be drinking each day? Official recommendations have varied over the years, but the US National Academies of Sciences, Engineering, and Medicine's current general recommendations are approximately 15.5 cups (or 124 ounces) for men and 11.5 cups (92 ounces) for women. And here are a couple of reasons why you might want to write that down and stick it on your fridge.

It's crucial for vocal health and performance

Vocalists rely heavily on the flexibility and lubrication of their vocal cords in order to be able to project their voices with clarity, and proper hydration can make all the difference. "Hydrated vocal cords can produce a clearer, more stable sound," says Dr. Mohr, adding that "the vocal cords vibrate very fast, and keeping them lubricated helps prevent irritation or damage."

"Dehydration can lead to dryness, which can cause vocal strain and potentially cause long-term damage," says Dr. Mandal. "Being vigilant about drinking enough water will help keep the vocal cords hydrated, allowing for optimal performance and reducing your risk of vocal fatigue or injury." 

It supports physical dexterity 

Creators who play instruments like the guitar, piano or violin rely on being able to bend, stretch and contort their hands and fingers into specific and often challenging shapes in order to produce a desired sound or effect. Even mild dehydration can impact these movements, regardless of how much muscle memory you’ve developed, says Dr. Mohr, who explains that dehydrated creators might experience decreased accuracy or simply have trouble achieving previously attainable feats of dexterity.

"Staying hydrated helps to make sure your muscle cells are functioning well, which ultimately leads to more smooth and accurate movements,” he says. “This is especially helpful for complicated solos and long performances."

It promotes cognitive function

There really isn’t any aspect of cognitive function that is not affected, for better or worse, by hydration. "For writers and composers, maintaining optimal hydration is especially important in terms of sustaining their creativity, focus and productivity," says Dr. Mandal.

Memory recall is another cognitive process that would be affected by suboptimal hydration, says Dr. Mohr, who recommends creators keep a water bottle within arm’s reach when writing in particular. "Good hydration supports overall brain health and function,” he says. “It allows those who make music to think quickly and sharply, which also comes into play when trying to maintain concentration while writing."

 

It aids with muscle and motor skill function

High-performing creators spend years or even decades tuning their fine motor skills and developing precise hand-eye coordination, but even slight dehydration can temporarily impair those hard-won abilities, resulting in delayed reaction times and slower reflexes, says Dr. Mandal.

"Dehydration can lead to muscle cramps and stiffness, which can impact performance," she explains. "This can limit the creator's ability to play instruments effectively, whereas a well-hydrated body ensures that muscles and joints remain supple and responsive."

 

It helps keep energy levels up

Whether you’re on stage, in the studio or hauling an instrument across town, creators routinely engage in physically demanding activities that require reliable energy and stamina. "Staying hydrated helps allow creators to sustain their efforts and deliver high-quality performances," says Dr. Mandal. "Dehydration, on the other hand, causes the heart to work harder to pump blood and deliver oxygen to the muscles, resulting in increased fatigue and decreased performance capacity.” 

"Live shows can be especially taxing, and staying hydrated helps maintain stamina and endurance, allowing creators to perform at their best for longer periods," says Dr. Mohr. "This is particularly important during tours or back-to-back sessions where recovery time might be minimal."