Hydration Tips Before, During and After Yoga Practice

The Benefits of Hydration Before and After Yoga

Staying hydrated is key for having a productive and safe yoga practice. Drinking water before, during, and after yoga can help boost performance, prevent injury, and aid recovery. When is the optimal time to drink water around a yoga session? Read on to learn more.

Should You Drink Water Before Doing Yoga?

Drinking water before yoga is highly recommended. Consuming adequate fluids prior to exercising helps prevent dehydration, overheating, cramping, and fatigue. Being well-hydrated allows you to get deeper into yoga poses, sustain positions for longer, and have more energy overall.

Aim to drink around 16-20 oz (500-600 mL) of water in the 1-2 hours leading up to your yoga practice. This gives your body time to absorb the fluid. Downing a large glass right before hitting the mat can lead to an upset stomach instead.

The Best Time to Drink Water Before Yoga

When's the best time to get that fluid intake for an upcoming yoga session? The general guideline is to drink your pre-yoga water about 2 hours beforehand. However, first thing in the morning presents a different scenario.

Many yogis prefer to flow first thing upon waking. In this case, make sure to drink 8-12 oz (250-350 mL) of water immediately after getting out of bed. This helps rehydrate and energize after sleep. Then sip some more on your way to class or as you set up your home practice space.

Staying Hydrated During Yoga

Staying hydrated during your yoga practice is also key. Sipping some water between poses ensures your thirst doesn't distract or fatigue you. How much you drink depends on the duration of your session.

For a 60-minute class, aim for 8-12 oz (250-350 mL). Drink 4-8 oz (125-250 mL) per half hour for longer or hot yoga sessions. Listen to your body too - drink more if you feel thirsty or overheated.

When to Drink Water After Yoga

It's important to continue replenishing fluids after you finish flowing or holding poses too. Yoga is physically exerting and leads to both fluid and electrolyte losses through sweat. Rehydrating post-yoga minimizes fatigue, soreness, and headaches later on.

Try to drink at least 16-24 oz (500-700 mL) of water in the 60 minutes following yoga. Also pay attention to signs of low electrolytes like cramps and drink a sports drink if needed.

Making Sure You Drink Enough Overall

Adequate hydration around your yoga sessions is key, but how can you ensure you drink enough in general? Water needs can vary based on body size, activity level and climate, but use these tips to meet your baseline:

Carry a Reusable Water Bottle

Having water readily available makes it easier to sip throughout the day. Invest in a reusable bottle you love - options come in glass, plastic, insulated metal, fruit infusing and more. Aim to refill your bottle 2-3 times or drink at least the ounce equivalent of half your body weight daily.

Set Reminders to Drink

It's easy to get distracted and forget to drink enough solo cups over the course of a busy day. Set a reminder on your phone, fitness tracker or smart watch to stay accountable. Aim for 8 oz (250 mL) every hour or couple of hours, depending on your schedule and water needs.

Infuse Your H2O

Plain water can get boring fast, leading you to drink less overall or reach for sugary alternatives. Luckily, infusing water can add flavor without sweeteners or calories! Try fruit combinations like lemon, lime and orange or make watermelon mint ice water in summer.

Eat Your H2O

Water rich fruits and veggies like cucumber, pineapple, strawberries, grapefruit, lettuce, bell peppers and celery allow you to eat your hydration too! Making water-dense produce a regular part of your diet ensures you sip from mealtime as well.

How Hydration Helps Your Yoga Practice

Drinking adequate water before, during and after yoga makes a big difference in performance and recovery. Check out all the benefits getting enough H2O can offer your practice:

Prevents Overheating

Yoga generates internal heat, especially fast flows or bikram styles. Staying hydrated helps regulate body temperature so you don't overheat during sessions. This allows you to keep moving without fatigue or dizziness forcing you to pause.

Boosts Stamina

Fluids provide energy you need to power through vinyasas or hold challenging poses for longer periods. Yoga sequences already demand cardiovascular endurance; dehydration makes it that much tougher to sustain effort and focus.

Maximizes Flexibility

Hydration keeps joints lubricated for greater mobility and flexibility. The cushy cartilage in major joints relies heavily on water content to do its job. The more hydrated you are, the more range of motion you can access in hips, shoulders and beyond.

Minimizes Soreness

Delayed onset muscle soreness (DOMS) from yoga is no joke, especially if you're new to practicing. Staying hydrated can significantly cut down on achiness that kicks in 12-24 hours post-flow. Fluid intake drops inflammation and flushes out lactic acid buildup.

Sharpens Mental Focus

Even mild dehydration rapidly saps concentration skills and tires out the brain. Yoga sequences require coordination, balance, and remembering multi-step poses. Make sure you sip enough fluids to stay mentally sharp throughout each session.

In conclusion, hydrating well around yoga makes a major difference in getting the most out of your practice safely and comfortably. Time your fluid intake right to maximize benefits - your body and mind will thank you!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.