How To Prepare for Hot Yoga

Hot yoga is a type of yoga that requires you to be in a heated room. The temperatures can range from 90-108 degrees Fahrenheit. This type of yoga is beneficial because the heat helps your muscles loosen and relax. However, it is not easy to endure the high heat while doing exercise for 90 minutes. Hence, preparing before going into a hot yoga class is essential, so you do not get dehydrated or overheat. This article will guide you through the process of preparing yourself for a hot yoga class. Let’s get started!

Things To Keep in Mind Before a Hot Yoga Class

Before you hit the mat for your first hot yoga class, you should know a few things. Here are some tips to help you prepare for your practice:

Hydration is the Key

While you will be sweating profusely in your hot yoga class, it is essential to maintain a water balance. Thus, it would help if you drank plenty of water before hitting the class. If you are attending an early morning class, you must drink plenty of water the night before. However, avoid drinking a lot of water an hour before the class to prevent awkward visits to the bathroom between the sessions.

Dress Appropriately

Wear light and breathable clothing so you don’t feel suffocated in the heat. Clothes made from natural fibers like cotton are a good option. Also, avoid wearing baggy clothes, as they can get your way while practicing yoga. Once you get sweaty, the baggy clothes will stick to your body and become heavy. So, Dri-Fit clothes are another excellent option for such yoga classes.

Choose the Right Mat

This is essential to consider while preparing for your hot yoga class. The mat should not be too slippery, so you don’t slip while practicing yoga poses. Also, the mat should have a good grip and cushioning to protect your joints. A rubber or TPE yoga mat is a great option. However, if you are unsure, booking a class in an institution that provides a yoga mat for the session is better.

Be an Early Bird

It is crucial to arrive at least 10 minutes before the session so that you can adjust to the heat. When you first step into the room, take some deep breaths and relax. This will help you acclimatize to the temperature change. Sitting in the studio for a few minutes will allow you to unwind from the “outside” world and relax your muscles before beginning practice. This process is essential, especially for the first few classes.

Bring Towels

It is advisable to bring two towels instead of one. The first one is for your face, so the sweat doesn’t drip down your eyes, which is irritating. The second one is for your mat. Because hot yoga is meant for sweating, even a good quality mat may become slippery. That’s why it’s better to use a yoga mat towel. It will prevent you from tripping and keep your mat clean.

Do Not Apply Lotion

It is essential not to apply any lotion or cream before the class as it will make you feel more slippery. It is best to shower before attending the class so that your body is clean and there is no chance of any dirt or oil accumulating on your skin. However, if you have dry skin, you should shower at night before sleeping and apply a light moisturizer. This way, your skin will not be flaky and dry, but you will not be too oily or slippery.

Watch What You Eat

Hot yoga can be quite taxing on your body. So, fueling your body with the right food and drinks is vital. Avoid eating a heavy meal before class, as it will make you feel sluggish. You will not appreciate the heavy meal when your instructor asks you to compress your abdominal wall. Also, please avoid caffeine, as it can dehydrate your body.

Use Electrolytes

It is vital to replenish the electrolytes that you will be sweating out during the class. Thus, drinking coconut water or other electrolytes before the yoga session is a good idea. A suitable electrolyte should contain magnesium, sodium, potassium, bicarbonate, chloride, sulfate, and phosphate. This will help to keep your energy levels up and prevent cramping.

Bring Extra Clothes

After your yoga session, you will be drenched in sweat. So, it is vital to bring a change of clothes so that you can feel comfortable and refreshed after the class. If you attend class during the winter, the temperature difference from the outside to the inside will shock your body.

This will cause you to become sick. That’s why you need to bring an oversized jacket, as you will face a temperature difference of at least 50 degrees Fahrenheit. Although you can pack lighter clothing for the summer, bring a spare pair of shorts or leggings just in case.

Be Ready To Sweat

The most important tip for a hot yoga class is to be mentally and physically prepared to sweat profusely. The key is to focus on your practice and not on the sweat. This way, you can get the most out of your yoga practice.

Also, keep in mind that nobody cares how you are moving. Just focus on your movements and breathing, and you will be fine. After all, the point of hot yoga is to detoxify your body and relax your mind. So, let go of your inhibitions and enjoy the class.


It is important to remember that hot yoga is not for everyone. If you are pregnant or have any medical conditions, you should consult your doctor before trying it. Also, follow the previous tips, and you will be fine. It’s a guarantee that you will feel much more relaxed and loose after the class. Also, your skin will glow, and you will have a better night’s sleep. So, what are you waiting for? Pick up a pen and sign up for a class today!

About the author

Navkiran Kaur