Vocal health isn't overly complicated, but there are several aspects you may not be aware of and some factors that do become complex. I'm going to ignore some of the more nuanced methods or tips in favor of broader topics. Let me know if you want any more specific help!
Nutrition:
In general, if you think of a singer as a vocal athlete you'll get the idea of what nutrition you need. Just like a runner needs to eat well, a singer should eat well. Greasy foods can coat your throat and fatty foods can cause quicker fatigue when singing. Dairy is known in the singing community to coat your throat and make high notes harder while acidic food like lemons, tomatoes, or sour candy can cause gastric reflux and potentially even cause burning around your vocal folds in really bad cases. If you want to sing well, eat well.
Similarly, hydration is critical for singers. There's a saying "sing wet, pee pale" that some singers use. While it is possible to over hydrate, its far more common to under hydrate. Without water, you can get thick sticky mucus in your throat or lose your voice quickly. Unfortunately, drinking water right before a performance is like watering a plant right before you want it to grow. The water needs time to get into your system while drinking just puts the water over the vocal folds. Your body needs about two hours to totally process the water.
What to Avoid:
As stated earlier, acidic foods and generally unhealthy foods are negatives. Additionally, dairy and sticky substances like undissolved honey or molasses can cause issues. Diuretics, pills or foods that use more water to process than they add, should also be avoided. This would include most alcoholic drinks, medications with dry mouth listed as a side effect, or products with a lot of caffeine.
Now I understand that saying all of these things to avoid can sound like "eat boring and be boring" but these are only things that need to be avoided before singing. If I have a 7:00PM gig and I avoid these foods from 2PM on, I will probably be fine. Celebrating with a pizza after the show with all of its cheese and tomato will not ruin my voice for the next day.
Some Things That Help:
Drinking a lot of water helps, eating healthy helps, singing regularly to keep up your muscles' strength and taking breaks when worn out is all good, but much of that is basic and doesn't help in a pinch. Here are some extra things you can do that will help.
Semi-regularly use a neti pot. A neti pot is a small can of saline water that you pour into your nostril and through your sinuses and out the other nostril. This sounds, and I can tell you feels, gross. It is, however, effective at clearing out any harmful or disruptive aspects of allergens that could cause post nasal drip and helps keep your vocal tract healthy. This is not something to be done daily as it can begin to clear out good things as well, so use sparingly.
A less proven method is to semi-regularly drink small amounts of apple cider vinegar. Some studies have shown it to be beneficial for your voice and many people swear by it. I however, have not personally noticed a difference and the studies are relatively recent that have shown positives. Feel free to try it!
Another less proven method for help is a half shot of red wine before singing. The small amount of alcohol can relax the muscles in your throat and the small amount also prevents the dehydration from alcohol. Feel free to test this one to see if it works for you, but don't have more than half of a shot glass worth.
Finally, and the last tip I'm providing here, keep things humid. Humidity feels awful and sticky and such, but its great for your voice. Don't want to turn off the A/C? They make handheld humidifier mask type things. These cover your mouth and let you breath in humid air without exposing the rest of your body to the awful feeling of humidity. I know many singers who use these for about an hour before they sing to put themselves in optimal condition.
Want more help than just this? Check out chapter 4 of the book referenced below or sign up for voice lessons by clicking here. I've got more tips and specific tips for individual circumstances, so I hope to hear from you!
Hoch, Matthew. So You Want to Sing CCM (Contemporary Commercial Music). Rowman & Littlefield, 3 Apr. 2018.
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