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DAGrowing pre-teens and teens are more vulnerable to headaches during intense dance because their brains and bodies are still developing.
***Lets review usual triggers:
Dehydration
Baseline daily fluids:
โข 9โ13 yrs: ~7โ9 cups
โข 14โ18 yrs: ~8โ11 cups
PLUS 4โ8 oz every 20 minutes of rehearsal
(2โ3 hour practices often require an extra 16โ40 oz)
Blood Sugar Swings*
Long rehearsals + under-fueling = glucose crashes.
High-sugar snacks without protein = spike โ crash โ headache.
Not Enough Recovery
So what can help??
I always recommend Magnesium Support for headaches.
Magnesium helps regulate nerves, relax muscles, and stabilize blood vessels.
Typical supplemental ranges (confirm with pediatrician):
โข Pre-teens: ~100โ200 mg/day
โข Teens: ~200โ400 mg/day
Helpful for tension-type headaches โ especially in tight-neck, high-stress dancers.
(Also helps with constipation!!)
Tylenol vs Ibuprofen
Tylenol = pain relief only
Ibuprofen (NSAID) = pain + reduces inflammation
If muscle tension/inflammation is driving the headache, ibuprofen may help more โ but frequent use of either can cause rebound headaches. (Always consult with your doctor)
Hormones
Puberty = fluctuating estrogen and progesterone.
Hormonal shifts can increase headache frequency
If headaches are worsening with cycle changes, thatโs worth tracking and discussing with a pediatrician.
Sleep Is Non-Negotiable
Sleep clears inflammatory waste, resets the nervous system, and supports growth hormone release.
โข Pre-teens 9-12 hr
โข Teens 8-10 hrs
Blood Sugar Control
Quick acting carbs that digest quickly to avoid stomach cramps and bloating. And Hydrate!!!!
โข AVOID SUGARY COFFEES and ENERGY DRINKS
Drop HEADACHE in comments for some RED Flags of when to seek care of PCP/Pediatrician. @claire.k.dancer @aileen_salazar_dancer @adrenalinedanceinc @dancingpaisleygrace #healthydancer #dancestudio #danceteacher #danceconvention #dancecompetition
@dancemednp
