Posts

Nourishing your body before and after hot yoga

Nourishing Your Body Before and After Hot Yoga

As you know, yoga involves movement, twisting, and turning. The last thing you want when you’re busy flowing through a new sequence is to experience a stomachache, bloating or gas. But it’s really hard to fuel our bodies correctly. Sometimes we accidentally eat gassy veggies before yoga class and other times we forget to drink an adequate amount of water.

As yoga instructors, many of our students ask what to eat, when to eat, and how to hydrate properly in order to enjoy a successful hot yoga workout.

We think this is a great question and hope we can show you some simple tricks to staying healthy and energized throughout your yoga practice. Especially in the heat of summer, it can be tough to keep our body full of the nutrients we need to make it through intense work outs and hot yoga classes.

Why is this so important? When you have the right amount of food and water in your body, you’re able to build and tone your muscles. But when you fail to do so, your body finds itself in “preservation” mode, too busy trying to provide basic energy and unable to create new muscle.

6 Tips for Nourishing Your Body the Right Way

Time It Right: So, when’s the best time to eat before yoga class? Ideally, we ask you not to eat 2 hours prior to yoga. However,  it doesn’t hurt to load up on a 200-300 calorie healthy snack an hour or so before class. This will keep your stomach from rumbling obnoxiously while also providing enough time for digestion.

TIP! Bring some apple slices and peanut butter with you to work so you can munch on them before heading to class or grab an orange. Oranges are 87% water content and are loaded with vitamin C. They’re perfect for adding some quick hydration. 

Avoid Fatty Foods: You probably already know this one, but before any workout, you should stay away from fatty or greasy foods. Focus instead on foods with fast-acting carbohydrates or lean protein. Your body can use this energy immediately to provide the boost you need.

TIP! Carrots and hummus is a light, easy snack that will give you the energy and nutrients you need. Save the tofu burger & fries for a once-in-a-while thing (and not before you hit class). 

Bring an Eco-Friendly Water Bottle: At Fever, we strongly encourage you to bring an environmentally friendly water bottle to each and every class or we sell H2O at the studio in the event you forgot to pack one along. Bring water into the studio with you and remember to drink it whenever necessary (even during the class). We won’t always remind you to hydrate so be conscious of your intake before, during and after. What we have found works the best and is the most affordable in water bottles is the Brimma  Premium Water Bottle below.

TIP! When your instructor offers the opportunity to skip chaturanga and go straight to a downward dog, use the extra time to hydrate if needed. Listen to your body – it’ll tell you when the time is right.

Snack Smart before AM Class: It’s hard enough to drag yourself to an early morning yoga class, let alone trying to throw in eating properly before the crack of dawn. We recommend eating as lightly as possible before class, then consuming a solid breakfast afterward.

TIP! For your sunrise yoga session, opt for half a cup of oatmeal, half an avocado, or a small handful of almonds. A cup of tea works well, also.

Befriend your Blender: Some of the best pre-workout snacks are healthy, protein smoothies. These fruit and veggie-filled drinks are all the rage these days, so it won’t take you long to google a recipe you like. If you head to yoga straight from school or work, mix it up in the morning and keep it in the fridge during the day. As far as blenders go, they are not created equal. We have had great success with the Ninja Blender listed below.

TIP! Hydration is super important before yoga, so try adding ingredients like green tea, oranges, pineapple, or mango. The antioxidants will also prevent muscle soreness.

Hydrate and Replenish with Liquid IV: The first thing you’ll want to do after rolling up your mat is to drink some H20 and maybe even add some electrolytes to your water. Electrolytes help you replenish the much-needed nutrients, sodium and minerals your body lost during your sweat sesh. Whatever you do, just be mindful to keep your water bottle near you for at least an hour after class, although your body may crave extra water for the rest of the day.

TIP! You can also add in some other, naturally-hydrating drinks like fruit juice or coconut water. Even foods like cucumber, watermelon, and pineapple (all chilled) are a great post-hot yoga treat.

Remember, these are only suggestions. There are certainly additional food items you can add to the list. And it’s important to note that everyone’s body is different. Listen to yours to decipher which foods it can digest well and which are better left for an off-day. And after hot yoga, stock up on your lean protein by eating yogurt, drinking low-fat milk, or snacking on turkey and hardboiled eggs.

Most importantly, remember that these tips are designed to help you focus on your hot yoga practice in Grand Rapids, MI. We want our yogis to be fully invested in each hot yoga session, not worried about becoming dehydrated or depleting their adrenals.

STAY HYDRATED.

Disclosure: As an amazon associate we earn from qualifying purchases.

 

how to avoid dehydration during hot yoga

How to Avoid Dehydration During Hot Yoga

“Make sure you drink lots of water.” I’m sure most of you have heard this at Yoga Fever as you’re rolling up your mat and packing to leave class. In fact, you hear this tip frequently, whether you’re training for a race, practicing yoga in heated rooms, or simply maintaining a healthy life.

The statement itself sounds simple enough, but I often notice dehydrated students in our hot yoga classes. Recognizing this problem up a list of other questions: What is the best way to hydrate? How do you know if you’ve had enough water? What are the key signs to look out for to avoid dehydration?

Tiredness, dizziness, cramped muscles, or no sweat – even in our incredibly hot room – are a few symptoms of dehydration. For yoga newbies, it’s totally acceptable to require a few classes for your body to acclimate to the heat, but continued struggle can be a sign of not enough water.

We’ve talked before about the best tips and tricks to nourish your body before a hot yoga class, but I want to focus on the critical importance of hydration.

Prepping for Your Hot Yoga Class

Enter the hot yoga studio already properly hydrated. It’s simply too hard to do it once you’re already in the room, as it takes your body about 45 minutes to process water. Hydration before yoga is essential to avoiding stiffness and cramping. Ideally, the bottle you bring will simply be for refreshment.

Then, make absolutely sure that you hydrate after class. I know many of you lead busy lives and are running off to the next thing after class, but don’t ditch that water bottle! Nutritionists recommend drinking at least 20 ounces of water after class to replace the fluids you burned off during class.

Sneaky Tips to Getting the Right Hydration for Hot Yoga

When practicing hot yoga, you simply cannot hydrate properly with water alone; you need the right balance of water and electrolytes. However, I advise against the many sports drinks out there, as they often have too much sodium and sugar. Coconut water, though, cannot be beat! With five key electrolytes, along with vitamins and potassium, it’s an ideal alternative. In fact, coconut water is so similar to blood plasma that it can be used as intravenous fluid in emergency transfusions – crazy, right?

Eat your water. The right foods can help you stay hydrated. Fruits and vegetables – especially lettuce, broccoli, grapefruit, cucumber, and watermelon – will increase your metabolism.

Spike your drink. Sometimes water needs a little boost of flavor. If you’re growing tired of your water intake, enhance your water with a kick of flavor – whether it’s a natural remedy like cucumbers, oranges, or lemons or a flavored powder.

I want to challenge each of you to embark on your own personal hydration challenge. Sip on water all day, even when you don’t feel thirsty. Fill your reusable bottle as soon as you finish it. Slowly drink a bottle of water over the course of the hour leading up to yoga class. And drink another in the 30 minutes after class. Stock up on produce high in water volume. Give it a week and see how your yoga practice is transformed!