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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:
• 9–13 yrs: ~7–9 cups
• 14–18 yrs: ~8–11 cups
PLUS 4–8 oz every 20 minutes of rehearsal
(2–3 hour practices often require an extra 16–40 oz)
Blood Sugar Swings*
Long rehearsals + under-fueling = glucose crashes.
High-sugar snacks without protein = spike → crash → 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):
• Pre-teens: ~100–200 mg/day
• Teens: ~200–400 mg/day
Helpful for tension-type headaches — 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 — 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, that’s worth tracking and discussing with a pediatrician.
Sleep Is Non-Negotiable
Sleep clears inflammatory waste, resets the nervous system, and supports growth hormone release.
• Pre-teens 9-12 hr
• Teens 8-10 hrs
Blood Sugar Control
Quick acting carbs that digest quickly to avoid stomach cramps and bloating. And Hydrate!!!!
• 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
