Written by: Erica Cottrell

Festival season is here, and for many of us, that means long days dancing under the sun, magical nights filled with music, and unforgettable memories with our rave fam. But let’s be real—multi-day festivals can take a toll on your body if you’re not prepared. As a health and fitness coach, I’m here to make sure you stay energized, feel amazing, and recover like a pro.

Whether you’re hitting Ultra, EDC, Electric Forest, Lost Lands, or any other multi-day festival, here’s how to prep your body and mind so you can thrive from start to finish.

Build Your Festival Stamina ✨

You’re about to spend 8-12 hours a day walking, jumping, and dancing. Treat your body like an athlete!

Cardio is great, but if you want to go hard on the dance floor without crashing, strength training is a game-changer. Stronger muscles = more endurance, less soreness, and better recovery.

How to train and what to train:

Cardio + Endurance: Start incorporating 30-45 minutes of walking, running, or cycling into your routine 2-3 times a week.
Leg Strength: Squats, lunges, and step-ups will help prevent sore legs from hours of dancing.
Core Stability: Planks and core exercises will help with posture and prevent back pain.
Mobility Work: Stretching and yoga will keep you loose and pain-free.

How Often– 2-3 strength workouts per week (full-body focus) & 1-2 mobility sessions (yoga, stretching, or foam rolling)

Hydration is Your Best Friend 💦

Dehydration = exhaustion, dizziness, and a ruined festival experience. The mix of dancing, alcohol, heat, and long hours makes hydration a priority.

Pre-Festival Prep: Start drinking extra water a few days before the event. Aim for 100+ oz per day (or more if you’re sweating a lot).

At the Festival:

• Bring an electrolyte supplement (Liquid IV, LMNT, or coconut water).
• Carry a hydration pack so you don’t have to buy overpriced water.
• Sip before you feel thirsty—if you’re thirsty, you’re already dehydrated.

Fuel Your Body to Keep You Raving ⛽️

Festival food is overpriced and not always energizing. Plan with protein-packed, nutrient-dense snacks to stay fueled and avoid energy crashes.

 Before the festival:

• Eat a balanced high-protein meal with carbs & healthy fats
• Focus on slow-digesting carbs (oats, quinoa, brown rice) for sustained energy

 At the festival:

• Protein bars, jerky, or trail mix = easy on-the-go fuel
• Avocados, nuts, or nut butters = healthy fats for energy
• Rice cakes & fruit = quick, clean carbs

Avoid:

• Sugary energy drinks (cause crashes & dehydration)
• Fried, greasy food (slows digestion & makes you sluggish)

Prep for Late Nights & Recovery ❤️‍🩹

Festivals = little sleep, and the mix of dancing, alcohol, and sensory overload can hit hard. But you can hack your recovery and bounce back faster.

 Pre-Festival Sleep Banking:

• Try to get extra sleep the week before (over 8 hours daily)

 During the Festival:

• Earplugs & eye mask = maximize rest in noisy environments
• Electrolytes + magnesium before bed = better sleep & recovery
• Eat a balanced meal when you get back each night = Helps replenish energy, stabilize blood sugar, and support muscle recovery (aim for protein + healthy fats + carbs)

 Post-Festival Recovery:

• Prioritize protein & anti-inflammatory foods (salmon, eggs, greens)
• Foam roll & stretch to ease muscle soreness

If you want to dance all weekend without feeling wrecked, treat festival prep like training for an event. The stronger and more conditioned you are, the more energy you’ll have, the better you’ll recover, and the more fun you’ll experience. Taking care of your body before, during, and after the festival will help you last longer on the dance floor, avoid burnout, and feel amazing the entire time.

Want to feel your absolute best at every festival? As a health and fitness coach, I help festival babes like you build stamina, get strong, and optimize nutrition so you can dance harder, recover faster, and look & feel amazing all season long.

Follow me @ericacottrell for more festival fitness & nutrition tips so you can train like a rave athlete and thrive at every event!