post-hot class game plan

nature's electrolyte cocktail

Nature's electrolyte cocktail: water, lemon juice, salt and sugar

We all know yoga does a body good but taking care of oneself doesn’t stop at “namaste”. What we do after class is just as important. We gave you a few tips in our Some Like It Hot post and after it went live, more post-class tips came pouring in. Many are specific to hot yoga classes but several apply for working out in general. Pour yourself a tall glass of water and enjoy.

at the studio

Stay in savasana. “It’s tempting to get off your mat quickly but rushing out of a class can jolt your nervous system. You’ve just spent an hour or so on breath and body awareness so stay mindful after the class ends," says Danielle, ambassador and hot yogi.

Take time with your instructor. Getting one-on-one advice on technique means your next practice will be that much better for you. If you have a minute, invest it.

Danielle gets her sweat on before a long savasana.

Danielle loves a long savasana and a nap after a hot class.

Let your body sing in the shower. A shower is a ritual celebration after practicing in the heat. Avoid cold water and opt for lukewarm instead. You don’t want to shock your body. Keep in mind that others are looking forward to a shower too so keep yours brief.

Acclimatize yourself. “A lot of people want to run screaming out of the room and jump into the icy air outside to cool down. Don’t do this!” says Lauren, Bikram Instructor. Your body needs to adapt to the change in temperatures, especially if you live in a cold climate. Dress appropriately.

Go loose.  Sarah-Kate, a resident hot yogi, recommends packing loose, soft clothing for after class. "It is easy to slip on over my freshly hydrated (read: somewhat sticky) skin.”

in the name of nutrition

Drink up. Water, that is. Avoid dehydration, lethargy and headaches by replacing the precious water you sweat out in class. Resist the urge to reach for coffee, caffeinated tea or alcohol.

Get your electrolytes. Hot yoga helps you kiss toxins goodbye but you lose electrolytes in the deal. Get what your muscles need to avoid serious cramping. There are many ways to replace them. Here are a few:

  • Add a pinch of sugar and salt and a squeeze of fresh lemon juice to your water bottle
  • Reach for a package of electrolytes like Emergen-C.
  • Drink coconut water. It contains lots of electrolytes and gives you more potassium than a banana.

throw in a pinch of salt

Give your body the sodium it needs. Put a pinch of salt in your water bottle.

Eat up You avoided big meals before class so your body will be ready for something delicious. The rule of thumb? Listen to your body and give it what it needs. The class is a nourishing, cleansing process. Your après diet should be too. Here are a few ideas from some of our hot yogis:

“I devour as many vegetables as possible. A nice big vegan salad full of yummy flavours will do just fine. Sharing this portion of the evening with friends really makes the experience complete.” – Lina

“I always bring a piece of fresh and juicy fruit like a blood orange or pink lady apple to help recover from my practice. Sushi is also a delicious, light way to recover from a class.” – Joe

"I treat myself to whatever I am craving if I know I am going to do a particularly difficult class (either really early or after a long day). I usually get a juice blended with ice from Starbucks." - Sarah-Kate

“I stop by Whole Foods for a flavourful salad or a protein-rich smoothie. They have a lot of great choices that are quick and easy.” - Matt

(Editor's note: Matt also confessed to enjoying the occasional Dairy Queen chocolate-chip cookie dough Blizzard after class. We love his sense of balance. If there was ever a time you deserve something like that, it's after a long hot class.)

until next time

Get ready for your next class by hanging up your gear and making plans for your next class. The sooner you get back at it, the better you'll feel.

  • Want more tips for your hot practice? Read the post that started the conversation.
  • Get yoga tips from the pros in our ask a yogi series. 
  • Begin your yoga education on our yoga info 101 page.

What do you do to restore your body after a hot class? Feel free to take your cue from Matt's Blizzard confession and spill. Remember, balance is everything.

read more related posts:


I replenish my body with coconut water after each practice, go home, take a nice long warm shower, eat something light, drink more electrolyte water, relax and a couple hours later, I am all pumped up!

Comment by Mary Capen — February 10, 2011 @ 8:49 pm

Lots of cold water and a few chunks of dark chocolate are always a nice reward after a sweaty practice.

Comment by Monique Harris — February 10, 2011 @ 10:57 pm

I’m a dentist and I’d be a little concerned about the salted, acidulated, sugared water. Pure water is the best rehydration. A person who is well nourished beforehand won’t run short of electrolytes in a yoga class. Extra salt is not good for blood pressure whilst what is effectively a citric acid and sugar mouthwash will, over a period of time, be very hard on your teeth.

Comment by Catherine — February 11, 2011 @ 12:11 am

After a really hot sweaty workout one of my favorite things is a big smoothy, blending a liter of water, a banana, an apple,a scoop of yogurt and a couple spoons of natural protein powder. It’s important to have it within 45 minutes of finishing.

Comment by Graham — February 11, 2011 @ 1:22 am

With sodium levels where they are in North American diets, there really is no need to add salt to your hydration routine.

Even the healthiest diet and/or nutrition plans, has more than enough sodium content to not have to worry about adding it to your pre/post workout drinks.

Too much sodium is much more of a concern for the vast majority, than not enough.

Comment by Dan Auns — February 11, 2011 @ 10:32 am

After a long hot yoga class, coconut water is a must! I also like fresh fruit, juicy fruit (like an apple, melon or berries) and green juice if I can get it. If I’m especially hungry after class (like after a 6 AM one when I haven’t really eaten yet that day) I’ll have a green or cacao strawberry smoothie — or I’ve recently been having So Delicious Coconut Kefir (vegan!) with some frozen berries and ground flax mixed in. Delicious and oh-so-clean eating is the way to go!

Comment by Kayla — February 11, 2011 @ 11:07 am

Water is a must! I also love to eat Vietnamese spring rolls and a seaweed salad. It makes my inside hum with health!

Comment by Charlotte Ashley — February 12, 2011 @ 3:39 pm

water water and more water. I also know after a good workout my body needs sugar restored via fruit and protein restored via powder or chicken r eggs. but this is also the time when my metabolism is roaring, so if im going to have a “cheat” now is the best time!!

Comment by The Get In Shape Girl — February 12, 2011 @ 4:02 pm

I am a person who tends to sweat a lot. I have experienced severe headaches after hot yoga classes and it really scared me. So I need to take electrolytes supplement in order to replenish, other than just water.

Comment by Grace — July 16, 2013 @ 7:43 am

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