Why Your Voice Needs Water (and What Kind!)

You’ve probably heard it before: “Drink more water!” But when it comes to vocal health, that advice is more than just a wellness cliché. Research shows that hydration—both internal and surface-level—is key to keeping your voice working efficiently and comfortably.

What Does Hydration Actually Do for the Voice?

Hydration keeps the vocal fold tissues supple. When we’re dehydrated, those tissues become more viscous (thicker), which increases what’s called phonation threshold pressure—the minimum effort needed to start vocal fold vibration. More pressure = more effort. That means your voice tires out faster and may sound strained, rough, or inconsistent.

A 2002 study (Verdolini et al.) found that even 1% loss of body weight from dehydration was enough to raise the effort level for vocalizing, especially at high pitches. Another study using computational modeling showed that even short periods of speaking or singing can dry out the vocal folds at the tissue level, especially when vocal fold vibration is vigorous.

In other words, dehydration can sneak in faster than you think, and your voice is often the first to notice.

The Two Types of Vocal Hydration

1. Systemic Hydration: This is what you get from drinking water. It supports hydration at the tissue level, but it’s slow. It may take hours for what you drink to reach your vocal folds.

2. Surface (Superficial) Hydration: This refers to the thin layer of moisture that coats the vocal folds. It plays a key role in vibration and impact protection. You can improve this layer more directly and quickly using steam or nebulized saline mist.

Should Singers Use a Nebulizer?

Yes, especially if you speak or sing in dry environments, have allergies, or are recovering from illness. Studies show that nebulizing with isotonic saline (0.9% sodium chloride) can lower vocal effort, improve vocal quality, and support mucosal wave function.

A mesh nebulizer with sterile saline is an affordable and portable tool to add to your vocal health routine. It’s not a substitute for rest or professional care. Still, it can be a game-changer for managing daily vocal fatigue.

Bottom line for singers?
Hydrate early. Hydrate often. And consider both what you drink and what you breathe.

Jamea J. Sale, PhD
Director, Institute for Healthy Singing & Voice Research
Sing for a Lifetime
www.HealthySinging.org

Performance = Potential – Interference: What Singers Can Learn from The Inner Game of Tennis

As a voice scientist and specialist in rehabilitating singing voices, I have observed a common pattern in my students, especially those recovering from vocal injury or who self-identify as perfectionists: they tend to “should” on themselves.

“I should already know this.”
“I should sound better by now.”
“I should be able to sing like [insert artist].”

Sound familiar?

This mindset traps singers in what W. Timothy Gallwey in The Inner Game of Tennis calls the paradox of the “two selves.” Self 1 is the analytical, judging voice (“Come on, you’re off-pitch again!”), while Self 2 is the unconscious mind-body system—the part of you that already knows how to sing when given the chance.

Gallwey’s insight is critical for vocalists: performance = potential – interference. That is,
P = p – i

We often work so hard to get it “right” that we disrupt what our bodies already know how to do. In Gallwey’s words:

“Every time I get near match point... I get so nervous I lose concentration. I’m my own worst enemy.” (The Inner Game of Tennis, p. 6)

In singing, that “match point” might be the high note, the audition, the solo moment. And in trying to control every detail, Self 1 tightens the muscles, clouds the mind with judgment, and causes the very interference that throws us off balance.

Here’s the shift: stop “trying” and start allowing. Let Self 2—your wise, experienced, adaptive body—do what it has been trained to do. Instead of commanding your voice to perform, simply notice. Observe without judgment. Allow the sound to emerge.

This is the essence of relaxed concentration—what Gallwey calls the master skill for excellence in any field. And yes, even singing.

If you’re a singer prone to perfectionism, consider this your invitation to stop battling yourself. Trade judgment for awareness. Trust your body. Let it sing.

Your best voice isn’t forced—it’s freed.

Jamea J. Sale, PhD
Director, Institute for Healthy Singing & Voice Research
Sing for a Lifetime
www.HealthySinging.org

Could a Simple Saline Mist Help Your Voice Work Easier?

Recent research published in the Journal of Voice (2023) suggests that nebulizing isotonic saline—essentially, inhaling a fine mist of saline solution—may provide measurable benefits for both healthy and dysphonic voices. The study showed improvements in voice quality, reduced perceived vocal effort, enhanced mucosal wave activity, and better aerodynamic efficiency following saline nebulization.

Portable Mesh Nebulizer

Why Does It Work? Nebulized saline directly hydrates the surface of the vocal folds, which helps maintain tissue pliability, reduces phonation threshold pressure, and may ease vocal production—especially for those experiencing dryness, irritation, or voice fatigue.

Portable Nebulizers: What You Should Know

Portable nebulizers make saline inhalation easy and affordable. They’re widely available online and in pharmacies, typically priced between $30 and $100, depending on features and design.

• Mesh Nebulizers — Quiet, compact, and highly effective for saline delivery. They use a vibrating mesh to create a fine mist and are often preferred for their portability and low noise.

• Compressor Nebulizers — Larger, traditional units that use compressed air to generate aerosolized mist. They’re reliable for regular use but tend to be bulkier and noisier.

Always choose a device labeled for medical use, and follow the manufacturer’s cleaning instructions to prevent contamination.

What Saline Solution Should You Use? Use sterile isotonic saline (0.9% sodium chloride) intended for inhalation or wound care. Avoid contact lens solution or saline with additives. Single-use vials or sterile bottles are recommended to ensure safety.

Bottom Line: Nebulized saline isn’t a cure-all, but it may be a helpful tool for singers, teachers, and voice professionals looking to maintain vocal health or manage mild irritation. For chronic or significant voice concerns, always consult a qualified voice specialist.

Institute for Healthy Singing & Voice Research
Jamea J. Sale, PhD
Director, Institute for Healthy Singing & Voice Research
Sing for a Lifetime
JSale@HealthySinging.org