Key points
- Drink water before, during, and after scenes
- Electrolytes help with intense or long scenes
- Light snacks after scenes aid recovery
- Avoid heavy meals immediately before scenes
- Dehydration worsens sub/dom drop
In detail
- Before scenes: Be well hydrated and eat a moderate meal 2 to 3 hours beforehand
- During scenes: Have water accessible and offer drinks during breaks
- After scenes: Water immediately, electrolyte drinks for intense scenes, light protein and complex carbs
- Why it matters: Physical exertion, endorphin release, adrenaline, sweating, stress response
- Dehydration symptoms: Dizziness, headache, confusion, rapid heartbeat
- Good post-scene snacks: Nuts, cheese, crackers, fruit, chocolate
- Avoid: Alcohol immediately after (worsens dehydration), heavy foods (hard to digest)
Warnings
- Dehydration can cause fainting and disorientation
- Dehydration contributes significantly to the severity of sub and dom drop
- Can mask or worsen injuries
- Blood sugar crashes make emotional processing harder
- Alcohol before scenes impairs judgment and consent
Resources and next steps
- Keep water bottles in play space
- Stock aftercare snacks
- Set reminders to drink water
- Learn signs of dehydration
- Consider sports drinks for very intense scenes