Drinking 2 to 3 litres of water throughout the day is standard - but you will undoubtedly sweat more during these types of classes than in most other forms of exercise, so it’s very easy to become dehydrated. It is extremely important that you drink plenty of water before, during and after your practice.
Everyone is encouraged to drink at least eight glasses of fluids per day in general, so of course, when you exercise, this amount should increase by two to three cups. As you raise your core temperature or partake in a hot yoga class, its' recommended to include a small dose of salt prior to the class, or have a natural ‘sports drink’ that will replenish the sodium you lose when sweating.
The Rules For Eating Before Hot Yoga - it is important to avoid eating too much or too little before participating in a hot yoga class, which can be a tricky task to master. Avoid heavy foods, and stick to light snacks before yoga classes to properly fuel your body.
Fruit, particularly those that have a high water content such as watermelon, or sodium content like bananas are great to eat before class. Dried fruit is good, too (figs, raisins, apricots, etc.), as well as seeds and nuts also being great.