Chugging water in the car won't cut it. Here's how to hydrate properly before a hot class — and what to do during and after to keep feeling your best.
Turning up to a hot class without thinking about hydration is one of the most common mistakes first-timers make. You walk in, the heat hits, you start sweating almost immediately, and within 20 minutes you're wondering why you feel lightheaded. The good news is it's entirely avoidable. Here's how to get it right.
Why hydration matters more in the heat
In a regular workout, your body sweats to cool itself down. In a heated studio at 35 to 40°C, that process kicks into overdrive. You can lose a significant amount of fluid in a single class, and if you haven't topped up beforehand, your body is starting from a deficit. Dehydration affects everything: your energy levels, your ability to focus, how your muscles feel, and how well you recover afterwards.
Start hydrating well before you arrive
The biggest mistake is trying to chug water in the car on the way to class. Hydration is something you build up over the hours before a session, not the minutes right before class. A simple approach: make sure you're drinking water consistently throughout the day leading up to your class. If your class is in the morning, start hydrating the night before and continue from when you wake up. A good general guide is to aim for around two glasses of water in the two hours before class.
Electrolytes are worth thinking about
For those who sweat heavily, considering electrolytes beforehand is a good idea. When you sweat, you don't just lose water. You also lose sodium, potassium, and magnesium. These electrolytes are essential for muscle function, and keeping them balanced may help reduce the risk of muscle fatigue and cramping. Plain water replaces the fluid but may not fully replace lost electrolyte, especially if you sweat heavily. You don't need anything fancy. A pinch of sea salt in your water, a small banana before class, or an electrolyte tablet dissolved in water are all practical options. Avoid sugary sports drinks right before class as they can sit heavily in your stomach during movement.
During class
Bringing a water bottle to class is important and you'll want to sip it throughout rather than drinking large amounts at once. Small, regular sips help maintain your fluid levels without making you feel heavy or nauseous during movement. For hot yoga classes, some people find it helpful to have their water cold. That contrast between the cold water and the warm room can feel genuinely restorative mid-session.
After class Rehydration doesn't stop when you walk out the door. You'll continue to sweat for a little while after a hot class, and your body needs fluid to support the recovery process. Keep drinking water for the rest of the day, and if you've had a particularly sweaty session, top up your electrolytes again with food or a drink.
A few things to avoid
Caffeine is a mild diuretic, so if you have a morning class, try not to load up on coffee immediately beforehand without also drinking water. Alcohol the night before a hot class is also worth thinking about, as it affects hydration and sleep quality, both of which will show up in how you feel in the studio the next morning.
The simple version
Drink water consistently throughout the day, add electrolytes if you're a heavy sweater, bring a bottle to class, and keep drinking after. It sounds basic because it is, but getting this right makes a noticeable difference to how you feel during and after every hot class at Breflex.
