27 October Ray Child October 27, 2011 Proper Hydration for Dallas Hot Yoga Hot Yoga, New Students, Yoga Proper Hydration for Dallas Hot Yoga 1 Comment Staying properly hydrated is always important for optimum health, especially in a warm climate like Texas. When undertaking a hot yoga practice, especially with Dallas hot yoga, please make sure to stay well hydrated both inside our studio and during the rest of the day. Our bodies can expend up to 3 liters of water during a single hot yoga class! Everyday Hydration Proper Hydration for Dallas Hot Yoga It is generally recommended that adults drink at least 2/3 ounce of water per pound of body weight each day. This is your “hydration baseline,” the minimum you should be drinking on a day when you do not practice hot yoga. Drink water regularly throughout the day to stay properly hydrated. Don’t just wait until you feel thirsty – thirst is, itself, a sign of dehydration. If you consume drinks that contain caffeine (such as coffee or tea) or any alcohol beverage, add an equal amount of water to your daily total to counteract the diuretic effects of these drinks. In other words, if you drink about 12 ounces of coffee in the morning (about the size of your average mug) then add 12 ounces of water to your “hydration baseline” total for that day. You would need to consume 2/3 ounce of water per pound of body weight plus another 12 ounces to account for the caffeine in a day to remain properly hydrated. Hydration before Class The sustained heat and resulting sweat loss in a hot yoga class mean that you’ll need to take in more water on the days you practice hot yoga. Drink at least an extra 16 ounces of water about two hours before you begin your hot yoga class. You can drink a smaller amount – around 10 ounces – about 20 minutes before class. Filling your belly with water just before starting class can cause discomfort (or a need to interrupt your practice to visit the bathroom) so please avoid trying to cram your daily hydration baseline into the final few minutes before class. Hydration During Class You can and should bring water into our Dallas hot yoga studio. Water should be sipped, not gulped, during class. Keep your water intake to one-quarter liter per 15 minutes during class, as it can provide a distraction from your focus during the practice. Drink only between postures, not while the class is in the middle of practicing an asana, so that you minimize distraction of both yourself and fellow students. If you are dizzy or overheated, sit or lie down on your mat, take a few sips of water, and focus on regaining control of your breathing. Hydration After Class At SunstoneFIT, we recommend that you drink at least 32 ounces of water (above your hydration baseline) after a hot yoga class – but only after your core temperature has come down and your heart rate and respiration have returned to normal. Gulping water just after class, while your body is still warm, can result in an upset stomach. Drinking a few sips as you leave the studio can help you recover more quickly, but resist the urge to down your entire water bottle until you’ve had a little time to adjust to temperatures outside the studio. Other Ways to Hydrate Proper hydration is about more than water intake. As your body begins to adjust to hot yoga, the heat stress of classes can throw your electrolytes out of balance. We sell electrolyte Power Paks in all of our studios, made with Stevia by TraceMinerals. Just add water. Other electrolyte gels formulated for athletes can also readjust your electrolyte balance, but drink them sparingly. They do contain added sugars and calories and may actually further dehydrate an athlete if overused. Sports drinks can also improve your electrolyte balance after class, but the same precautions apply. You can choose to drink a homemade solution of salt and lemon juice in water to create the same effect without the added sugars Consider, too, that many fruits and vegetables have high water content. Eating fruits such as watermelons, apples, and grapes can aid in hydration, as can consuming vegetables such as salad greens, carrots – even eggplant! As a rule, consume more whole, unprocessed foods and forego processed, store-bought items that contain added salts. You’ll increase your daily hydration levels without trying and minimize your hydration baseline. Awareness No matter how healthily you eat, remember to drink plenty of water in preparation for each hot yoga class, and drink more after class to help your body recover quickly. Treat hydration awareness as part of your yoga practice. Stay hydrated, and you’ll feel the benefits of our Dallas hot yoga more quickly and for longer between classes. Namaste! Related Articles Who Does Yoga? – Breaking Through Dallas’ Hot Yoga Myths Yoga has been around for thousands of years, but it’s still a very misunderstood form of exercise in America. Misconceptions about yoga, most especially Dallas hot yoga, are still, (sadly) widespread in the West. Here are a few of the most far-reaching yoga myths. You have to be in perfect shape if you want to do yoga. Don’t Settle for “Gym Yoga” – Dallas Hot Yoga is a Cut Above Gym Yoga Do you know what the difference is between “gym yoga” and Dallas hot yoga? When you take a yoga class at the gym, you may get a sub-par experience that leaves you disappointed. Gym classes are designed for the broadest audience, and sometimes even taught by instructors with no certification and little experience. Yoga Tips for Beginners: What To Know Before Your First Yoga Class Yoga Tips for Beginners: What To Know Before Your First Yoga Class If you’ve been thinking about getting into shape, you may have considered taking a yoga class. Yoga can be a great way to either get in shape or maintain your level of fitness. It builds strength and flexibility while simultaneously allowing you to focus on your breathing. By practicing yoga, you learn how to control your breathing, even during some rather challenging poses. This in turn helps you in virtually every other area of your life, as it allows you to remain calm and stay in control of your emotions. Yoga also helps you become more in tune with yourself. Therefore, you have the chance to reap both physical and mental benefits of practicing it. Here are some top yoga tips for beginners: Dallas Hot Yoga: Sunstone’s Beginner Poses Anyone who is new to yoga, or curious about yoga, can be deterred by visions of people tying themselves up into impossible pretzels. Dallas hot yoga in particular, since we live in such a hot climate to begin with, often gets a sideways look and the question, “Why would you do that to yourself?” Advantages of Hot Yoga: 5 Ways Hot Yoga Helps Insomnia The advantages of hot yoga are many and varied… and one of hot yoga’s most surprising benefits is that it can alleviate insomnia. Insomnia can be caused by stress, anxiety and depression, a lack of physical activity, diet, or imbalances in body chemistry. Yoga, especially hot yoga, can address all of these concerns. Yoga Teacher Training: Transformational Learning at Sunstone Yoga Academy Is yoga teacher training right for you? Even basic yoga training can change your life. Whether you want to open your own studio or just take your yoga practice to the next level, Sunstone Yoga Academy can help you open up to the world around you. Our Yoga Academy is for people who are passionate about yoga and growing their practice—we’re not just looking for people who want to teach yoga! Comments are closed.