How singers and musicians can stay healthy during the winter months
Essential winter wellness tips to help musicians and singers stay healthy, protect their voice, and keep performing at their best.
Winter can be a challenging time for musicians and singers, with cold weather, dry air, and seasonal illnesses posing a risk to both physical health and vocal performance. Whether you’re performing live, recording in the studio, or just practicing at home, staying healthy and well-prepared is crucial to maintaining your voice, stamina, and overall well-being.
Here are some of our essential winter wellness tips to help you stay in top form through the colder months.
Protect your voice from the cold
For singers, vocal health is everything—and the colder months can be especially tough on the voice due to cold air, dry indoor heating, and an increased risk of colds and flu.
- Stay hydrated – Dry air can dehydrate your vocal cords, making it harder to sing. Drink plenty of water and consider using a humidifier in your room or studio to keep moisture levels up.
- Warm up before singing – Cold muscles and vocal cords are more prone to strain. Always do a gentle vocal warm-up before singing – this is a given all year round!
- Avoid overuse – If you feel your voice getting tired, please rest it! Overuse can lead to vocal strain or even temporary voice loss.
- Wear a scarf – Keeping your neck and throat warm can help prevent tightness and protect your vocal cords from sudden temperature changes.
Strengthen your immune system
As a musician, getting sick can mean missed performances, delayed recordings, or lost opportunities. Supporting your immune system will help you stay healthier in the long run.
- Eat immune-boosting foods – Incorporate vitamin-rich foods like citrus fruits, leafy greens, nuts, and yogurt into your diet.
- Take vitamins & supplements – Vitamin C, zinc, and elderberry can help support immunity. If you don’t get enough sunlight, consider taking vitamin D as well. All-round A-Z vitamins are also super helpful if, like me, you don’t fancy a cocktail of pills and tablets in the morning.
- Prioritize sleep – Lack of sleep will weaken your immune system. Aim for at least 7-8 hours per night, especially after gigs or long studio sessions.
- Limit alcohol & caffeine – Both can be dehydrating and dry out your vocal cords.
Stay warm and avoid winter fatigue
Long nights, cold temperatures, and busy schedules can lead to winter fatigue, making it harder to stay productive.
- Dress for the Weather – Layer up when going outside, and wear gloves to keep your hands warm, this is especially important if you are also a guitarist, pianist, or other instrumentalist.
- Stay Active – Regular exercise can help boost your energy levels as well as help with overall physical health. Even just light stretching before a performance can improve posture and reduce tension.
- Make the most of the little light during the day – Lack of sunlight can lead to seasonal affective disorder (SAD), affecting your mood and energy. Try to get outside during daylight hours or try using a light therapy lamp.
Other tips
- Protect your instruments – Cold temperatures and dry air can cause wooden instruments to crack and strings to lose tension. If you are able to aim to store your instruments in spaces where there is some temperature control, avoid loft spaces or garages.
- Wash your hands – Instruments, microphones, and shared equipment can be full of germs. Sanitize your hands and gear regularly to avoid catching or spreading colds. Try to bring your own mic if you’re a vocalist.
- Plan for winter travel – If you have gigs or studio sessions, factor in possible weather delays and dress accordingly to stay comfortable on the road or in cold venues.