How Do I Take Care of My Voice?

Below are a few general tips for maintaining vocal health.

Systemic Hydration

Because the vibrating portion of your vocal folds is comprised primarily of water, systemic hydration is important to maintaining their ability to vibrate efficiently. As far as voice is concerned, the old yarn about eight 8-ounce glasses of water per day works well.

It is easy to meet your water requirements by keeping a bottle of water with you when you travel or at work. I use a container that is approximately 1 liter. I know that, if I drink two of those bottles, I’m set for the day. It’s much easier than trying to count eight individual glasses.

Other beverages that do not contain alcohol, caffeine or carbonation also contribute to your fluid intake as do foods that contain a liquid component, e.g., soup. You can consider your entire days intake of non-dyhydrating fluids when determining how well hydrated you are.

Surface Hydration

The tissues of your mouth and throat require lubrication on the surface as well as on the inside. We all know that feeling we get when we have been in a very dry place and our mouth and throat start to feel pasty. In particular, people who are exposed to forced hot air heat in the winter may experience excessive dryness in their mouth and throat.

The problem of surface hydration can be mediated by the judicious use of steam inhalation. There are many ways to apply steam to relieve the dryness in your mouth and throat.

Stand in a hot shower and breathe through a wet washcloth
Lean your face over a pot of hot water (removed from the stove) with a towel tent over your head
Buy a small personal steamer at a local drug store.

A steaming regimen can include two 5-minute steams per day. I recommend that people avoid putting additives such as menthol into the steam. Please consult your doctor, if you have any breathing or lung condition that might contraindicate the use of steam.

Whispering

Many people resort to whispering when their voice is tired. The problem is that when people whisper, they still want to be heard. A true whisper is so soft and quiet that it can only be heard from a few inches from the mouth. People who try to “project” their whisper for the purpose of communication end up adding muscle tension to their neck and throat muscles that can lead to vocal hyperfunction (excessive activation of the muscles of the neck and larynx). This vocal hyperfunction can exacerbate voice conditions and over time can become habitual, leaving you more prone to voice loss.

If you feel that your voice is tired, try the following instead of whispering:

Stop talking for an hour or two
Use steam inhalation for 5 – 10 minutes
Use a “confidential voice” when speaking (That is a very quiet voice like the one you would use if you were speaking quietly in a library)
Visit your doctor if vocal fatigue or hoarseness are a persistent problem for you

Yelling/Shouting

There are ways to safely use your voice loudly; however, good vocal technique is necessary to prevent damage from vocal strain. If you are experiencing vocal difficulties, you should refrain from using your voice loudly as much as possible until your voice is healed.

Smoke

Besides being a carcinogen, smoke carries many airborne particles that are irritants to the tissue of your throat and larynx. This can exacerbate many voice conditions and put you at risk for health consequences. If you are exposed to smoke in your environment, try the following:

Minimize your exposure to smoke
Keep a HEPA or electromagnetic filter in the affected room
Shower and use steam inhalation after exposure