Physical/Vocal Wellness Resources

The Singer's 10-Step Daily Wellness Regimen
© 1996 Karen Wicklund; Of Special Note, Inc.

1. RISE 2 to 3 hours before vocalizing, after adequate sleep.

2. HYDRATE (1 liter immediately on rising; 3 to 5 liters plus additional throughout the day) Monitor hydration levels in urine - clear is optimal; yellow is dehydrated.

3. EXERCISE / move the body

4. EAT before warming up the voice.
   Adequate nutrients/lubrication essential for good vocal production.
   Avoid caffeine, alcohol, drugs (dehydrators).
   Proper nutrition throughout day - bagels, pasta, potatoes, fruits, vegetables, etc. Keep blood sugar levels steady; avoid refined sugars, fats, and processed foods.

5. WARM UP the voice / vocalize daily.

6. STUDY. Engage in consistent study of the voice.

7. SUPPORT the speaking voice same as the singing voice.

8. MONITOR stress levels hourly.

9. AVOID smoking / second hand smoke or chemicals in the atmosphere.

10. AVOID eating within 2 to 3 hours of going to bed. Elevate head in bed of singers prone to reflux problems.

Important: The information on this website is intended for educational purposes only. It is not provided in order to diagnose, prescribe, or treat any disease, illness, or injured condition of the body. The authors, publisher, printer(s), and distributor(s)/website provider(s) accept no responsibility for such use. Those individuals suffering from any disease, illness, or injury should consult their physician.

Last updated January 3, 2000

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