Tips for Caring for Your Voice
- Use an efficient speaking voice: Adequate breath support enables your voice to resonate well. Try to avoid excessive glottal fry, also known as vocal fry, as this can be fatiguing to the voice.
- Stay hydrated: Vocalists have a phrase, “sing wet and pee pale.” Drink two to four liters of water each day for optimal vocal health. As a result, urine should be light and odor-free. Hydration to the vocal folds is systemic, meaning the body has to digest the water for it to hydrate the vocal folds. Make sure to maintain hydration consistently and to drink plenty of water in the days leading up to significant vocal demands.
- Limit substances: Do not inhale hot substances such as cigarettes or marijuana joints and limit alcohol use; these substances can dry out and irritate the vocal fords, increasing your risk for vocal injury. Excessive amounts of coffee, and other caffeinated beverages, can also lead to vocal dryness. If you are a multi-cup-a-day coffee drinker, make sure you compensate by drinking extra water. Avoid menthol lozenges as this ingredient is irritating to the vocal folds.
- Exercise regularly: Cardio and strength training helps maintain stamina. Don’t hold your breath when lifting as this can put excessive strain and pressure on your vocal folds. Use proper breathing techniques when lifting weights.
- Stop behaviors that increase vocal strain: Avoid excessive yelling, screaming, or talking; beware of noisy environments such as bars and restaurants; and limit throat clearing and coughing.
- Warm up and cool down: Learn exercises to safely start and stop prolonged vocal use such as resonant humming, trills.
- Take breaks and rest: During peak vocal demand, take six vocal naps—a 15 to 30 minute period of vocal rest—throughout the day. Additionally, adequate sleep (7-8 hours per night) is important for maintaining vocal health and stamina.
- Use appropriate audio set up for phone, conference, and video calls: A combination of headphones and microphone will ensure that you can hear yourself and your speaking partner clearly so that you don’t speak excessively loud.
- Consult with your voice care team when sick: Voicing during sickness can put you at a higher risk for vocal injury because of additional inflammation and swelling of the vocal folds.
- Check your medication side effects. Many medications such as antihistamines can be drying to the vocal folds. Check with your voice care team about your individual needs.
- Manage allergies and indigestion: These conditions can contribute to inflammation of the larynx. Work with your voice care team to seek appropriate referrals and management advice.