Tips for Surviving Your First Hot Yoga Class

Wednesday, February 27th, 2019

Are you considering trying your first hot yoga class? I'd like to give you some basic tips as to how to survive this surprisingly intense workout. I made the huge mistake of not preparing myself for this challenging workout correctly the first time I went to a hot yoga class at my local gym. So by the end of class, I was both mentally and physically exhausted which could have been avoided to a degree had I taken the time to look up some basic tips beforehand. Here are a few tips I'd like to share which will help you get prepared for your first hot yoga experience. Trust me, hot yoga is no joke even for the most ripped athlete.

1. Eat Before Class. You are going to burn a TON of calories in these classes so I highly recommend you eat a balanced breakfast or high-protein snack (depending on the time of day) before you go to class. I was shocked at how hungry and therefore tired I got during the middle of my first hot yoga class and it was simply because I did not realize the number of calories I was going to burn. It literally took my breath away when I checked my Fitbit watch to learn I'd burned 500 calories in just an hour and that was including savasana, or corpse pose, at the end. Not sure what type of snack to have before class? Here are some recommendations:

2. Bring PLENTY of Water. So my first hot yoga class I did end up bringing a bottle of water because I had taken regular yoga multiple times and liked having it in those classes but the mistake I made was underestimating the amount of water I would end up needing in this type of class. Unfortunately, mid-way through the class I was almost out of water and that was not a fun feeling to say the least. You sweat profusely in these classes so you need to make sure to have enough water to re-hydrate. So my recommendation is to get as LARGE of a water bottle as you can find and be sure to fill it to the brim! I like to add extra ice to mine too so it stays cool for as long as possible while am in class or doing any workout, really. Believe me, a sip of cold water will feel like heaven in a crowded room that can sometimes get to over 100 degrees. It's also important to continue hydrating once you leave the hot yoga class to help your body recover. If you are thirsty then you are already dehydrated so definitely drink up before, during and after class!

  • If you are in the market for a high quality water bottle, we sell the Classic Insulated Bottle by Klean Kateen. It holds a whopping 64oz of liquid and can keep your drink iced for 100 hours! During the Winter this water bottle will also come in handy as it can also keep liquids warm for 30 hours.

3. Take time to RELAX afterward. It's a tough class and you've earned it. When I left my first hot yoga class, I was so tired I napped for an hour afterward on the couch when I got home. While it felt good and well-deserved at the time, I realize now it was probably because I was not fully prepared for the workout to begin with. Either way, I think it is beneficial to take some time to relax after doing hot yoga. You need to give your body time to heal and get rejuvenated from this experience. Take time to relax, read a good book or watch a movie.

4. Take BCAAs afterward. BCAAs, or Branched-Chain Amino Acids, are made simply to repair your muscles back to health after a vigorous workout. Hot yoga involves cardio and exercising each muscle in the body so BCAAs will come in handy and be super beneficial for you after completing your class or any hardcore workout for that matter. Curious to know more about why you should be taking BCAAs in 2019? Read our detailed blog post here. We also sell a large number of BCAAs on our website here.

5. Bring two towels. Hot yoga is designed to make you SWEAT so it is a good idea to not just bring one towel but instead bring two. I usually keep mine at the end of my yoga mat and switch midway through the class or whenever I am ready for a fresh towel. Another nice benefit of bringing towels is they can help prevent slipping on the mat or floor which can happen due to the amount of sweat you will produce.

6. Dress Appropriately. As you have already read, you are going to sweat like crazy in this class so it's important to dress appropriately knowing this fact. I recommend wearing shorts and a light, cotton t-shirt for maximum comfort. If you are going to wear leggings instead, I'd highly recommend going with a cropped version instead of full-length.

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