Hydration Tips

Hydration tips.. #1:  hot yoga requires increased water intake

Do you get your 8 glasses of water per day?  When you sweat, or are in the heat, you need even more water...  so... hot yogis...  we need more...  

From the American Heart Association: keeping hydrated helps your blood to pump more easily throughout your body and helps your muscles to work more efficiently

Water intake is essential to life and plays a significant role in maintaining health.

Note: some medical conditions require limited fluid intake.. be sure to check with your doctor before starting hot yoga and water loading.  It is important to get the right amount for YOU.

Hydration Tips

  • water is best
  • keep a water bottle with you to drink all day
  • be careful of electrolyte replacement drinks as they are often loaded with sugar, look for the low sugar versions or electrolyte enhanced waters (our favorite is smart water)
  • avoid caffeine 
  • pre-hydrate before your hot yoga class..  the American Heart Association notes that hydration before hand is important because otherwise you are straining your heart when you are trying to catch up on all that water
  • drink water during class
  • have a post workout snack such as fresh fruits or vegetables.. bananas are high in potassium, pickles are also a great option to replenish sodium loss

Signs of dehydation

Tip: If you are thirsty.. you are already dehydrated

  • headache
  • dizziness
  • sleepiness
  • dry mouth
  • increased thirst
  • dry skin
  • decreased and dark colored urine output 

Note: If you do not sweat during vigorous exercise you are likely dehydrated


How much water do you need?

Heavy sweating such as during bikram or any hot yoga class, temperature (inside and out), the type of clothes you wear, diseases such as heart disease or diabetes, all play a role in how much water you need.  Certain medications such as diuretics also play a role as they increase fluid loss.  

Also remember that caffeine acts as a diuretic so it is important to limit coffee and soda and not use them as a fluid replacement.

Need reminders to get your water in?  Try this neat app iHydrate to keep you on track.

(It works on iPhone, iPad and iWatch)

Electrolytes and hot yoga

With increased sweating we also lose electrolytes including sodium, potassium, chloride, calcium and magnesium.  The amount you lose is very individual.  

Signs of electrolyte imbalance may include:

  • weakness or fatigue
  • confusion
  • dizziness
  • nausea
  • muscle cramps or twitching
  • numbness to extremities
  • heart palpitations

An electrolyte imbalance can be dangerous so it is important to replenish

Flavoring your water

Although plain water is best it can get a little boring.  While drinking your 8 glasses throughout the day add a twist of lemon or some fruit or herbs to adjust the taste with a water bottle with fruit infuser.  We are not big on sweet so we like adding fruit and letting it chill just for a few hours.  Remove the fruit and it is the perfect amount of flavor. 

Water bottles

There are so many options for water bottles.  Of course you can buy bottled water at the store but having a few great water bottles can really help you to stay hydrated at home and at yoga.

The morale of the story...  water.. water..water..  essential to health..  Stay Hydrated!

Namaste
Jaye

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