Staying Hydrated...
The ideal situation is the prevention of dehydration during exercise. To achieve this goal, students must be informed of good hydration practices before they participate in a “hot” Yoga class. The recommendations for hydration before, during, and after exercise are as follows:
- Daily intake of 8–10 glasses of water (8 oz. per glass) for normal activity, not including exercise.
- At least 2 hours prior to exercise, drink 16 oz. of water or fluid without caffeine.
- If possible, determine body weight while hydrated, prior to exercise.
- During exercise, drink frequently and early, before you are actually thirsty. Your goal is to replenish fluids at the same rate you are sweating. The maximal rate of replacement is between 20–40 oz. per hour, based on absorption of fluid by the stomach.
After exercise, evaluate change in body weight. Consume fluids to return to body weight prior to exercise.
Since the environment in a “hot” Yoga class increases body fluid loss, the above guidelines become even more important. Of additional concern, caffeinated beverages such as coffee, many teas, and sodas will increase fluid loss by increasing urinary output. Wine, beer, and other alcoholic beverages cause fluid loss as well. Advise students who drink beverages with caffeine or alcohol to consume equal amounts of water (in addition to the daily recommendation of 8–10 glasses) to avoid dehydration.