It takes focused, energy and confidence to present—whether it’s in a meeting or classroom or on the stage. For all the obsessing over content and body language, what you ingest ahead of time has an outsized effect on how clearly you think, how smoothly you speak and how confidently you hold yourself. The proper snack can improve concentration and settle nerves; the wrong snack, however, can be a total buzzkill that’ll make you feel groggy, bloated or jittery. Your body needs just as much preparation as your slides do, so here are seven crucial tips about what to eat and drink while you’re about to present.
Among the most important tips is to eat a light, balanced meal; rich, greasy food can leave you feeling uncomfortable and slow your thinking. Your food should fuel you up, but you shouldn’t feel bloated. The best combination is of lean protein, whole grains and vegetables are easily digested. For instance, some oatmeal with nuts, a turkey sandwich on whole grain or a salad made with grilled chicken would be good options. These are slow releasing energy foods to keep you sharp and avoid that glazed look by the end of your presentation!
It’s also a good idea to stay away from foods that bloat you, or cause digestive discomfort as this can be distracting or leave your feeling embarrassed when speaking in public. Some foods — like beans, bubbly drinks, onions, rich dairy products (think: thick ice creams or cheeses), greasy options and overly spicy fare — can irritate the stomach or leave you feeling gassy. If you normally handle these foods just fine, stress can amplify digestion’s sensitivity on your behalf — and its odds of discomfort. Opting for bland, simple foods will keep your stomach at peace so you can focus entirely on your message.
Stay hydrated but don’t guzzle water right before you present — hydrate gradually throughout the day. Being hydrated supports clear thinking, aides in the functioning of vocal cords and prevents dry mouth (it is a common problem when presenting). Begin drinking water an hour before you go on stage and take small sips throughout as needed. Trying to avoid drinking too much so you do not keep going to the bathroom, but also not so little that you feel bloated. A hot glass of water can also help soothe your throat and clear up vocals.
And although it’s crucial to stay hydrated, you want to avoid caffeine and sugary drinks just before you take a stage. While you may be tempted to drink a cup of coffee or some energy drinks for that instant pick me up, caffeine in excessive amounts can lead to increased anxiety, jitters and heart palpitations, all of which can negatively impact confidence. Again, sugary drinks lead to a spike in energy levels that is followed by a crash which can be difficult for maintaining an appropriate level of focus. You don’t have to give up caffeine altogether, but keep it limited to a small amount or in combination with food so it doesn’t hit you all at once. Calm the nerves. Herbal teas, such as chamomile or peppermint, provides calm without drowsing effects.
To maintain your energy levels, consider having a smart snack 30–45 minutes before you present. It then should be a light, nutritive snack that you’ll easily digest. Good choices include a banana, a handful of almonds, yogurt, an energy bar or apple with peanut butter. These snacks keep your blood sugar from crashing and also help prevent you being hungry while talking. They also offer a gentle focus boost without filling you up too much.
Another great tip is to prime your voice with the drinks you choose. Your voice is your most valuable tool when presenting, so opt for drinks that enhance vocal clarity. Warm water, herbal tea with honey or room-temperature drink will soothe your throat. Stay away from cold drinks (can freeze the vocal cords), and creamy beverages (they can produce throat mucus). Free vocal cords allow you to spoke with confidence, carry your voice well, and maintain a good sense of pacing.
And lastly don’t imbibe alcohol or anything that’ll dull your senses, even if you’re nervous. Some people worry a small drink might steady their nerves, but alcohol can cloud judgment and dry out your mouth, sap energy and interfere with clear articulation. 5)Get Your Mind Straight (Caffeine and physical alertness plays a big role). Relax with deep breathing, gentle stretching or a glass of water — not alcohol.
Getting ready for a presentation is not just about practicing what you’re going to say, it’s about selecting the foods and drinks that fuel your brain and body. By eating clean, steering clear of soothing noisy foods (nothing worse than some gnaw and slurp while you’re trying to present), keeping hydrated, and opting for comfort beverages, you can set yourself up with the best possible opportunity to communicate with ease and grace. With these seven clever strategies, you’ll feel refreshed, focused and ready to deliver your message with elegance.
