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

Outdoor concerts and music festivals are back in full swing. If you’ve ever attended or performed at one of these long-haul events, you know well that the near-constant stimulation can be draining. If you’re not mindful about your physical and mental wellbeing, you can end up leaving more burned out than fired up.

 

Of course, that doesn't have to  be the case. To help you enjoy summer festival season to the fullest, here are some ways you can stay in top shape while indulging in all of the shows and happenings...

 

 

Pack Healthy Meals and Snacks

 

Sticking to your usual eating routine – for example, eating three meals a day – is the first step to laying a solid foundation for a high-energy day. This is especially important for those who are performing and need to keep their energy levels up.

 

There’s usually an abundance of food trucks and stands at concert campgrounds. hile many may serve healthier fare, you can also easily pack some nutritious eats that don’t require much prep or extensive refrigeration, says Jordan Hill, RD, a dietitian at Top Nutrition Coaching.

 

Packing nutritionally sound snacks for your trip is a great way to top up your tank and keep your blood sugar levels stabilized throughout the day. Here are a couple of Hill’s top snack recommendations:

 

Trail Mix: You can make your own by combining your choice of nuts, seeds, dried fruits and a sprinkle of dark chocolate chips. Divide the batch into individual portions in small resealable bags or containers.

 

Fresh Fruit: Nothing is more refreshing and hydrating than fresh fruit when you’re out in the sun all day. Pack a good variety that doesn’t require too much preparation or refrigeration, such as apples, bananas, oranges and grapes.

 

Veggie Sticks with Hummus: Chop carrots, celery sticks, bell peppers strips and cucumber slices and enjoy them with single-serving containers of hummus. Packed with protein and fiber, this snack will help keep you satisfied for hours.

 

Yogurt Parfait: You can portion out parfaits into portable containers for easy, on-the-go snacks. Try layering Greek yogurt with fresh berries, granola and a light drizzle of honey.

 

Hydrate Throughout the Day

 

Staying hydrated keeps you well and supports your bodily functions. At music festivals, where you’re constantly on your feet and often exposed to the sun for extended periods, hydration becomes even more important – especially if you’re performing.

 

“Adequate hydration is essential for maintaining vocal health and optimizing vocal performance,” Hill says. “The vocal cords need to be well-lubricated to function properly, and dehydration can lead to dryness and strain the vocal cords. Drinking water helps keep the vocal cords hydrated and ensures smoother vocal production.”

 

The amount of water you need to drink daily depends on your body weight, activity level, the environment you’re in and your sweat rate. But a good general rule is to aim to drink half of your body weight in ounces of fluid, Hill says. For example, a person weighing 150 pounds should aim to drink about 75 ounces of hydrating fluid per day.

 

In addition to water, many fruits and vegetables, like watermelon, cucumbers, berries, celery, citrus fruits and leafy greens, are all good sources of hydration. And their inherent fiber content will help to keep you feeling full. Coconut water is another excellent option, as it contains electrolytes that help to shuttle water to your body’s cells, Hill says.

 

Prioritize Quality Sleep

 

Making sure you’re getting enough sleep at night is one of the best ways to support your health, your energy levels and even your mood while attending a festival.

 

While blaring live music and non-stop parties at campgrounds can make it difficult to get quality sleep, one way to help ensure you get sleep at night is to choose a camping spot that is far away from the main stages and high-traffic areas. This will reduce the likelihood of noise and disturbances throughout the night.

 

+ The Benefits of Quality Sleep for Creators (And How to Get More of It)

 

In the same way that you’ll want to maintain your usual eating habits to maintain energy throughout the day, try to stick to your usual bedtime routine to the extent possible. This could mean reading a couple of pages of a book, or doing a relaxing yoga flow or meditation – whatever usually helps you to wind down at the end of the day.

 

When it’s time to hit the hay, wearing ear plugs and an eye mask is a good way to help block out sounds and light and increase your chances of getting quality, restorative rest. Hill also recommends using a comfortable sleeping bag, sleeping pad or even an air mattress to create a more supportive and cozy sleeping surface.

 

Move Your Body

 

Standing or sitting all day in a hot field can sap your energy and dampen your mood, which in turn could lead to poor health choices, so make a point of incorporating more movement into your day.

 

“During breaks between performances, take the opportunity to stretch your body and move around,” Hill says. “Perform some gentle stretching exercises to relieve muscle tension and improve circulation. You can also take short walks or engage in light physical activities to keep your body active.”

 

Music festivals are often set in sprawling open spaces that are conducive to hiking and exploring. Get your steps in by checking out different areas of the campgrounds and the surrounding areas. Many festivals also host group fitness classes, runs and yoga sessions, so make sure to take advantage of these opportunities to move more.

 

And yes, dancing counts!