As a pole dancer, flexibility is a huge part of how I move and how I train, and what affects flexibility – hydration.
Muscles and connective tissues are made up of around 70–80% water, which helps support elasticity and allows them to stretch and lengthen more comfortably, rather than feeling “tight” or restricted
When you’re dehydrated, you may experience:
- Increased perception of stiffness
- Reduced elasticity
- Higher cramping risk
- Reductions in performance
Hydration doesn’t just influence how flexible you feel – it can also play a role in injury risk
When muscles and connective tissues are well hydrated, they’re better able to:
- Absorb load
- Lengthen under tension
- Move efficiently
When hydration is low, tissues may feel stiffer, less elastic, and more fatigued
Over time, this can contribute to a higher risk of strains particularly in muscles that are regularly lengthened under load, like the hamstrings
This is especially relevant in sports that require:
- Sprinting
- Sudden changes in direction
- Deep ranges of motion (like dance, gymnastics, or pole)
Hydration isn’t the only factor in injury risk – strength, load management, and recovery all matter. But it’s one of the simplest factors to address
In flexibility-based sports like pole, where you’re working at end ranges under load, even small changes in how your body feels can make a big difference
So what can you do?
A simple starting point is aiming for around 30–35ml of fluid per kg of body weight per day, adjusting for training, heat, and sweat losses
For example:
60kg = ~1.8–2.1L/day
80kg = ~2.4–2.8L/day
Rather than trying to drink large amounts at once, aim for consistent intake across the day
- Small, regular sips
- Increase intake around training
- Don’t rely on thirst alone, it’s often a sign of mild dehydration!
In hotter climates or during longer sessions, electrolytes can also be helpful to support fluid balance and muscle function.
If you’re feeling tighter than usual, it’s not always a flexibility issue or a sign you need to stretch more. Sometimes, it’s your body asking for better hydration
Drink water. Stay flexible.
