HYDRATION
What is Hyrdration?
There are two types of hydration pertaining to the voice: systemic (internal) + superficial (external).
Systemic hydration is attained through the water we drink which is absorbed into the cells including the cells of the vocal fold mucosa.
Superficial hydration is attained through water in the air we breathe (humidity) and is present on the surface of the vocal folds.
Maintaining Hyrdration
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125oz per day for men (15.5 eight-ounce cups)
91oz per day for women (11 eight-ounce cups)
Add fruit or citrus if it helps you drink more!
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Stay within the recommended caffeine limit (400mg).
Limit alcohol consumption.
Avoid compounding dehydrators.
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40-60% humidity is ideal for most.
DeHyrdration + The VOICE
Both systemic and superficial dehydration can have negative effects on the voice such as:
Increased effort
Increased breathiness
Increased hoarseness
Lower habitual talking pitch
Less consistent vibration (jitter)
Less consistent amplitude (shimmer)
DeHyrdrators and recommendations
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Recommendations:
Stay at or below 400 mg of caffeine per day
Maintain basic to high levels of systemic hydration
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Recommendations:
Avoid alcohol when dehydrated.
Drink a glass of water for every drink consumed.
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Recomendations:
Maintain good levels of hydration while taking antihistamines.
Try different antihistamines and note your personal level of hydration.
Use expectorants as opposed to decongestants.
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Recommendations:
Use a humidifier in your home with purified water to maintain 40-60% humidity.
Use a nebulizer with saline solution.
*Not Medical Advice
Sources
Mayo Clinic: How much should you drink every day?
CDC: About Water and Healthier Drinks
Systemic Hydration: Relating Science to Clinical Practice in Vocal Health, Hartley and Thibeault (2014)
Changes in Phonation Threshold Pressure with Induced Conditions of Hydration, Titze et al. (1990)
The Effect of Hydration on Voice Quality in Adults, Alves et al. (2017)