Making theatre outdoors is hard work - even harder than doing it indoors. You know your body best and we ask you to tune in to its needs as you go through the season.

We also offer the following suggestions of ways to take care of yourself mentally and physically (they are connected).

Warm up before every rehearsal and performance, even on hot days. 
  • “Warming up” isn’t about raising your core temperature, although that does often happen. It’s about checking in with all of the parts of your body (including your vocal apparatus) that will be involved in the work you will do so that you don’t get hurt. 
  • You wouldn’t run a marathon without doing some stretches first; think of theatre the same way. Warming up also acts a bit like “tapping in” (see below) and can get you in the right mindset for the work ahead.

Bring water everywhere. 
  • Theatre is thirsty work and you might not realize you’re dehydrated until you start to see symptoms like headache and exhaustion.

Wear sensible shoes to rehearsal. 
  • We know how awesome it is to put on those sandals that you only get to wear 3 days a year because you live in St. John’s. We get it. 
  • But make sure that you have closed-toed shoes with good arch support (and a pair of socks) in your bag. We are grateful to have access to our rehearsal spaces but the floors are very hard. Your back and knees will thank you (or if you’re 20, your back and knees will thank you in 2045… trust us!).

Bring weather-appropriate clothes to every rehearsal, even if you think you will be inside the whole time. 
  • If it’s not raining you might wind up outdoors for vocal work, line runs, or just to take in a bit of sunshine when it’s a balmy 14 degrees out.

Assume you will be rolling on the ground. 
  • Don’t wear anything to rehearsal that you would mind getting dirty, or that will restrict any movement you could reasonably be expected to do as part of the work that day.

‘Tap in’ and ‘tap out’ when you’re dealing with difficult material in rehearsal. 
  • If you’re working with another actor, this will often take the form of a high five or a high ten.
  • If you have a tricky monologue that’s pushing your buttons, come up with something that works for you: tap the doorframe, your knees, touch your toes, etc.
  • Theatre deals with difficult stuff and everybody has their triggers.
  • ‘Tapping out’ is a physical cue to leave the emotional work of the scene in rehearsal so that you don’t have to take it home with you.

Take a minute if you are overwhelmed. 
  • Ask the Stage Manager if you can have 5 minutes; they will say yes 99.9% of the time.
  • If the Stage Manager is busy or you are worried about interrupting the flow of rehearsal, mention to one of your colleagues that you have to step out, or step out and then text the Stage Manager, so that we know where you are when we are looking for you.

Taking Care of Yourself Specifically when it's Hot

​Water is great but you can’t beat electrolytes when you’re sweating buckets. 
  • Grab a Gatorade/Powerade on your way to your call, or if you’re hardcore you can get electrolyte supplements in powders and tablets (make sure you take them with a TON of water, though).

Don’t get a sunburn. 
  • Please try extra hard to avoid getting a sunburn on a show day.
  • Nothing is going to beat you out worse than getting burnt - even a little bit - and it puts you at much higher risk of heat exhaustion and heat stroke.
  • Wear your sunscreen, stay in the shade, put on a wide-brimmed hat, wear a t-shirt over your bikini, whatever you need to do.

Avoid dark clothes. 
  • Dark colours soak up the light around you and turn it into heat (that’s why solar panels are black).
  • Get out all your light-coloured, free-flowing stuff.
  • When you’re working in the sun, it’s actually better to wear light-coloured, loose-fitting clothes that cover your arms and legs than it is to wear shorts and a tank top. 

The sun is hottest between 11am and 3pm. 
  • Seek out shade or bodies of water during those times.

Exercise is dehydrating.
  • Keep careful watch on your own body if you’re running the Tely 10 and then going to rehearsal. D
  • rink lots of water/electrolytes if you’re marching in the Pride Parade on a blistering day.

Alcohol is dehydrating. 
  • We love a deck beverage as much as the next person - but please go easy the day before a show and make sure to drink lots of water.

Close your windows and your curtains at home unless it is hotter in your house than it is outside. 
  • This one is counter-intuitive, but remember any breeze coming in will be hot air that will then stick around in your home.

Don’t be a hero. 
  • If you need to slow down your entrance or do your fight at half-speed, communicate that with your stage manager and then do that. 

Rest in the shade when you’re not on stage.

Bring an ice pack and a bandana. 
  • We will try to have a few of these to spare on very hot days, but take responsibility for yourself and bring these vital items along to your call if you can. 
  • Just putting some water on a bandana and tying it around your neck can make a huge difference. There are also cooling neck scarves available at The Travel Bug that many of us like to use.
  • If you think you’re in danger of overheating, you can bring down your core temperature quickly by tying an ice pack to the back of your neck or tucking it into an armpit.