Going out dancing is fun, but it can set you back a few days. Effective recovery after a night of dancing starts with strategic preparation before going out. I went out to a club last weekend, so I want to share what helped me recover after a night of dancing.
The truth is if you are going to clubs often, preparation and recovery become your second nature. Still, if you are like me, not going out so frequently, you will need some preparation and recovery steps afterward.
Dancing in a club the entire night is a whole workout itself, so you should expect to feel some soreness the next day.
Steps To Take Before Going Out Dancing
Pre-Hydrate
Chances are you will be drinking alcohol while dancing, dehydrating you very quickly. Dancing is a cardio workout that will dehydrate you, especially if you drink alcohol.
Make sure that you drink lots of water during the day before going out. It will help reduce fatigue. As I mentioned earlier, dancing is a type of cardio, so you will sweat it out and lose lots of energy.
Staying hydrated will keep you back in the game and reduce fatigue after dancing. Many people drink almost 2 liters of water to avoid body ache. Make sure you drink lots of water during the day when you plan to go out but don’t drink water just before leaving because you will end up spending the entire evening in the bathroom, and I am sure you don’t want that, haha.
Dancing may be a shock absorption for your joints. A good layer of water surrounding them may help your joints adjust such pressure and maintain a good, protective layer of water around your vitals.
Get a good rest
When you don’t get enough sleep, you will probably feel tired the next day or possibly even the day after.
Make sure you get a good night’s sleep the night before. If possible, take a nap during the day before going out to a club, and this will help you reduce fatigue.
Pre-party workout
Pre-party workout prevents the exhaustion of glycogen stored in your muscles and will help you feel more energized for a whole night of dancing. Also, it will help you recover quickly after a night of dancing.
Here are additional benefits of exercising before going out:
- Improves confidence
Nothing is better than an endorphin kick after an exercise or before going out, and it will set your night for success.
- Increased energy
Exercise will give you more energy for the night ahead of you. However, don’t push yourself too hard because you could be sore and tired to party until late at night.
- Improves posture
The muscle tone you get from a light workout will help you stand upright with better posture, making you feel and look better.
- Burns calories
Chances are you will eat fast food and drink alcohol when going out, and they are packed with calories. Working out before going out will help you stay in a caloric deficit, so you don’t have to feel guilty or starve yourself the next day.
Prepare a “rescue” kit
Assemble bedside a “rescue” kit to have it handy when you come home from a night of dancing. The last thing you want to do when you get back home is to look for something in the wee hours when you feel exhausted.
Before you go out, put the assembly together at your bedside of things you know you will need.
Your “rescue kit” should include the following:
- water
- makeup wipes
- Over-the-counter pain reliever meds
- Gravol for nausea
Recovery Steps To Take After Night Of Dancing
1. Hydrate
Drinking plenty of water before, during, and after a night out will help you tremendously in the recovery process. Even if you are not planning on drinking alcohol, water will help keep your body healthy and hydrated because you will be dancing and sweating.
As you sweat while dancing the night away, you will start to lose electrolytes and will feel thirsty. You might be tempted to go for soda drinks or coffee, but it would be better if you opt for plain water with a slice of lemon or sparkling water. Soda drinks or coffee will leave you feeling even more dehydrated.
2. Light meal
You will probably work up quite an appetite after a night of dancing. A heavy meal will leave you feeling sluggish, bloated, and tired, and you may even develop belly cramps—Opt in for a light meal that will satisfy your hunger but still gives you energy.
3. Elevate your legs
Elevate your legs when you get home from a night of dancing. Your legs suffered tremendous pressure from non-stop dancing, and if you are a female- high heel shoes.
Elevating your legs helps ease some physical stress your legs suffer, and it also helps with improving your circulations and relaxation. So I soon as you get home, take off your shoes, grab a glass of fresh water, kick back, and relax on your couch with your legs up in the air.
4. Warm bath
Soaking in a warm bath after a night of dancing will help your muscles relax and recover. Add Epsom salt to your bath for extra muscle recovery benefits. However, if you are too tired for a bath, consider just soaking your feet in Epsom salt. After all, your feet endured the most stress during that night.
I recommend using Coach Soak salt because it absorbs faster than regular Epsom salt and help to reduce inflammation, improve blood circulation, and heal sore muscles & joints.
Click here to check the price on Amazon.
5. Ice pack
An ice pack is also an excellent choice if you don’t have time or energy after a night out for a bath or to soak your feet. The ice also helps with circulation and also helps with muscle rebuilding, and ice helps alleviate muscle soreness.
You can put on an ice pack while keeping your legs elevated, providing double benefits for the same amount of time. Make sure not to use an ice pack for more than 15 minutes.
6. Sleep
Make sure you have a good night’s rest when you get home from a night out. If possible, do not set the alarm the next day and sleep for at least 8 hours because your body needs this time to recover.
A good night’s rest is necessary to function properly the next day and for mental clarity.
Make sure you have the “recovery kit” handy in case you need any of that stuff during the night. Trust me; you will be glad you got the “recovery kit” ready before going out.
7. Take it easy the next day
Don’t be hard on yourself if you don’t feel very productive the next day or feel yourself entirely. You work hard and deserve to have fun where you can escape the routine. Dedicate the next day as your lazy day where you can just relax, and take it easy. If you haven’t had a chance to take that bath I was talking about earlier, now would be a good time 😉
Final Words
When I was in my early twenties, I never had to plan ahead for the recovery process, but now that I am in my thirties, things have changed, haha. I hope this article has helped you recover after a night of dancing. And remember, don’t be hard on yourself; be easy on yourself because the recovery process affects each person differently.
Happy dancing!
