It’s a brand-new year and you’ve surely set a lot of resolutions and goals for yourself in 2018.  Maybe you hope to win 1st overall for your new solo, sign-up to take voice lessons, or plan to master a triple pirouette.  But whatever your aspirations for this year may be, listen to your body to make sure that you don’t get burned out.  And with competition season in full swing, you don’t want exhaustion getting in the way of your dancing goals.  Here are 4 tips to prevent competition burnout:

Schedule a day off.

Whether a heart surgeon or an Olympic athlete, to achieve greatness, one must take the occasional day off.  Your muscles need time to rest and recuperate and your mind can also benefit from taking a step away from the studio to do other things you enjoy.  Ideally, schedule a rest day each week where you’re not dancing.  Get a little more sleep, take a relaxing yoga class, get your nails done, and spend time with friends and family.

Fuel your machine.

While it may be tempting to grab a Starbucks or a bag of Skittles, caffeine and sugar provide fast—but fleeting—energy.  Instead, pack nutrient-dense foods like almonds, bananas, and Greek yogurt to sustain your energy for long competition days.  Make sure you’re getting enough water, too!  Purchase a Nalgene bottle or draw similar lines on your own water bottle and set goals for drinking two liters throughout the day.

Get enough z's.

Competition weekends mean early mornings and late nights.  Try to get sufficient rest the week leading up to the competition.  And sneak in a power nap if you have a long break between convention classes or competition numbers.  Getting enough sleep will sustain your energy levels during the day and also help keep you from getting sick.

All work and some play.

Of course, you’re at the competition to compete, but it can also be a great time for team bonding.  Plan a dinner out with your teammates or a movie night in the hotel to add some fun to your weekend.  Whether or not you go home with the top trophy, you can still make some wonderful memories with your team at the competition.

Remember first and foremost your love for dance.  The ribbons and trophies are just icing on the cake.  Keeping your body and mind healthy will prevent burnout and ensure you’re dancing your best all season long.