Hydration for Yogis
Why Hydration Matters in Hot Yoga
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Regulates Body Temperature
In a 100°F+ studio, sweating is your body’s built-in cooling system. Water moves heat from your core to the skin’s surface, where it evaporates—so you don’t overheat. -
Maintains Muscle Function & Flexibility
Muscles that are properly hydrated contract and relax more efficiently. Dehydration can lead to cramps, reduced range of motion, and a higher injury risk. -
Supports Mental Focus
Even mild dehydration (1–2% body weight loss) impairs concentration, decision-making, and reaction times—key components for safe, mindful practice. -
Enhances Recovery
Water aids nutrient transport and toxin removal. Staying hydrated accelerates post-practice recovery, reducing soreness and fatigue.
5 Signs You Might Be Dehydrated
- Dark yellow urine or “tea-colored” output
- Headaches, dizziness, or lightheadedness
- Muscle cramps or stiffness
- Dry mouth, lips, and skin
- Unexplained fatigue or brain fog
If you notice any of these, it’s time to up your fluid intake—stat!
Pre-Practice Hydration: Build Your Reservoir
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Start Early
Aim to drink 16–20 oz of water 1–2 hours before class. This gives your kidneys time to process excess and avoids bathroom interruptions during practice. -
Electrolyte Boost
Add a pinch of unrefined sea salt or a dash of coconut water to your pre-hydrate water. Sodium and potassium help your body retain fluids and prevent cramps. -
Hydrating Foods
Snack on watermelon, cucumbers, or oranges before class. These fruits and veggies are over 90% water and provide natural vitamins and minerals.
During Practice: Sip, Don’t Guzzle
- Small, Frequent Sips: Aim for 4–6 oz every 10–15 minutes, depending on sweat rate and room temperature.
- DIY Electrolyte Mist: Keep a small spray bottle of water + 1–2 drops peppermint essential oil in your bag. A quick mist on the face and wrists feels instantly refreshing.
- Listen to Your Body: Thirst is a late hydration signal. If you feel dry-mouthed, you’re already mildly dehydrated—drink even if you’re not “thirsty.”
Post-Practice Rehydration: Refuel & Recover
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First 30 Minutes
Consume 16–24 oz of fluid for every pound of sweat lost. If you can’t measure precisely, aim for at least 20 oz within the first half-hour. -
Smart Beverage Choices
• Coconut Water: Natural electrolytes & low sugar
• Banana-Almond Smoothie: Blend 1 banana, 1 cup almond milk, 1 Tbsp almond butter, a handful of spinach for protein and minerals
• Herbal “Chill” Tea: Hibiscus or peppermint teas (served cold) soothe and rehydrate -
Include Protein & Carbs
Pair your drink with a small snack—like a handful of nuts and dried fruit—to aid muscle repair.
Daily Hydration Habits Beyond the Mat
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Infused Water Pitchers:
Prep a 1-liter pitcher with sliced lemons, limes, mint, or cucumber each morning. It encourages you to sip more often. -
Set Timers or Use Apps:
Apps like Plant Nanny or WaterMinder gamify hydration and send friendly reminders to drink. -
Alternate Drinks:
If plain water bores you, mix in sparkling water, herbal iced teas, or diluted fruit juice. -
Track Your Intake:
A simple reusable bottle marked with ounce or time-of-day lines helps you see your progress.
Bonus Recipe: Ginger-Citrus Electrolyte Cooler
Ingredients:
- 2 cups coconut water
- ½ cup freshly squeezed orange juice
- 1 Tbsp lime juice
- 1 tsp fresh grated ginger
- Pinch of sea salt
Instructions:
- Combine all ingredients in a shaker or blender.
- Serve over ice with a lime wheel garnish.
- Shake/stir before each sip—ginger settles quickly.
This fizzy, tangy drink delivers electrolytes, anti-inflammatory benefits, and a zesty flavor punch!
Stay Hydrated, Stay Connected
We love seeing how you incorporate hydration into your practice. Tag your refreshing post-flow drinks with #iSquaredHydration on Instagram @iSquaredYoga for a chance to be featured in our Stories!
Ready to sweat-test your new iSquared gear? Explore our latest moisture-wicking styles designed to keep you cool, comfortable, and confident:
👉 Shop the Collection