Summer intensives are one of the most exciting parts of a dancer’s year! They’re full of growth, new friendships, and unforgettable moments in the studio. But with long days of dancing, it’s essential to take care of your body and stay prepared. In this episode of AK Backstage, Alexis is sharing with us some incredible tips to help you feel strong, healthy, and ready to shine all summer long.
Let’s talk about fuel.
Alexis first takes us through some nutrition tips from Ive. Ive is our AK Team member who also has a degree in nutrition and dietetics. She reminds us that our meals need to be balanced and consistent. That means getting in complex carbs, lean proteins, fruits, veggies, and healthy fats. For breakfast, aim for something protein-rich like eggs with avocado or a smoothie to start your day energized. Keep lunch light but satisfying—think sandwiches, salads, yogurt, fruit, and tons of water. And to end the day, have a substantial and nutrient packed meal. It should be a well-rounded meal like pasta or quinoa with veggies and protein to help your body recover after a full day of classes.
Snacks and hydration are just as important.
Keep healthy snacks like granola bars, pretzels, dried fruit, hummus, or rice cakes in your dance bag. You’ll need that fuel between rehearsals and classes! As for water—drink up! Ive recommends drinking 1.5 to 2 liters a day or using the hydration formula: divide your body weight in half to get the ounces of water you need. Staying hydrated will help your muscles work better and recover faster.
Our favorite topic: Leotards for Summer Intensive!
Alexis recommends packing one leotard per day of the week you’re dancing. That way, you only need to do laundry once a week and you won’t stress out about it during the time you have to rest and recover.
Treat your body right and think about recovery.
To take care of your body, Alexis recommends by icing your feet daily and soaking in Epsom salts to ease sore muscles. With the ice baths, you’re able to reduce the inflammation in your feet and make them feel so much better the next day. With the Epsom salt soaks, your muscles will be able to relax which enables your sore muscles to ease!
Having a Dancer’s kit for any of your last-minute troubles.
A dancer’s kit is a must-have: pack tape, a stitch kit, Jet Glue, Tiger Balm or Icy Hot—these small items will save you in a pinch. No matter if you have a blister, a tight muscle, or a ribbon that has come undone, by using Alexis’ tip, you’ll save yourself from the stress of it all!
Summer means sun, so load up on that SPF!
Alexis brings up such an important notion about Summer Intensive. With it being summer, that means the sun, which can mean sunburns. So don’t forget about sunscreen! Whether you’re heading outside for a walk or going on an excursion, protect your skin and lather up that SPF. Pro tip: our AK Warm-Up Jacket is UV-lined to help shield you from the sun.
Last but not least, bring a brand-new pair of tights.
Alexis’ final tip is about the end of summer performance or showing. Because of these showings or performances, Alexis recommends having a clean, snag-free pair of tights. This will help you feel polished and professional. You can grab a fresh pair anytime at akdancewear.com.
Summer Intensives are such a powerful time in a dancer’s journey. With a little preparation and self-care, you’ll be able to focus on what really matters—your growth, artistry, and love for dance! By using these tips you’ll be able to stay healthy and strong throughout your entire Summer Intensive! Rewatch the video here!
