What To Know Before Hot Yoga

Written By Emma White

An experienced yoga enthusiast who has been practicing yoga for 8 years. In addition to her passion for yoga, she is also an avid traveler, having explored various parts of the world.

Reviewed By: Alan Thompson
Edited By: Reuben Lane

What To Know Before Hot Yoga

Hot yoga, also known as Bikram yoga, is a type of yoga that is practiced in a heated room. The heat is usually set at around 105 degrees Fahrenheit with a humidity level of 40%. While hot yoga can be a great way to improve flexibility and strength, it is important to know what to expect before diving in. Here are eight things to keep in mind before trying hot yoga:

1. Hydration is key

It is important to stay hydrated before, during, and after hot yoga. Make sure to drink plenty of water throughout the day leading up to your class. During class, bring a water bottle and take breaks as needed to drink water. After class, continue to drink water to replenish the fluids lost through sweat.

2. Dress appropriately

Wear lightweight, breathable clothing that allows for movement and wicks away sweat. Avoid cotton clothing, as it can become heavy and uncomfortable when wet. Women should wear a supportive sports bra and men should wear shorts or compression pants.


3. Eat lightly beforehand

It is best to eat a light meal or snack a few hours before hot yoga. Avoid heavy, greasy, or spicy foods that can cause discomfort during class. It is also recommended to avoid eating for at least an hour after class to allow the body to cool down.

4. Bring a towel

Bring a towel to place over your mat to prevent slipping and to wipe away sweat. You may also want to bring a second towel to use during class to wipe your face and hands.

5. Listen to your body

Hot yoga can be intense and it is important to listen to your body and take breaks as needed. If you feel dizzy, lightheaded, or nauseous, take a break and sit or lie down. Do not push yourself beyond your limits.

6. Arrive early

Arrive at least 15 minutes early to allow time to check in, set up your mat, and acclimate to the heat. Late arrivals may not be allowed to enter the class once it has started.

7. Be prepared for the heat

The heat in a hot yoga class can be intense and may take some getting used to. Be prepared to sweat profusely and to feel hot and uncomfortable at times. Remember to breathe deeply and focus on your breath to help regulate your body temperature.

8. Know your limits

Hot yoga is not for everyone and it is important to know your limits. If you have any medical conditions, injuries, or concerns, talk to your doctor before trying hot yoga. It is also important to start slowly and gradually increase the intensity of your practice over time.

Receive the latest articles in your inbox