Dehydration is the number one reason students struggle in their first few Bikram classes. It's also entirely preventable. In our heated room at Bikram Yoga Darlinghurst, you'll sweat more in 90 minutes than probably any other activity you've done. Your body will lose significant fluid and electrolytes. If you don't prepare properly, you'll feel dizzy, weak, nauseous, and generally miserable. As one first-timer told us, "Surviving the heat to begin with is tough" — and nine times out of ten the heat isn't the real problem. The water you didn't drink yesterday is. But hydration isn't just about drinking water during class. It's a 24-hour strategy that starts the day before and continues after you leave the studio. Since 2002, we've helped thousands of students figure out optimal hydration, and we've learned what works. This article will teach you everything you need to know about staying properly hydrated for hot yoga practice.

Start the day before

Hydration doesn't start when you walk into the studio. It starts 24 hours earlier. Your body can't effectively use large amounts of water consumed quickly. If you try to drink two litres an hour before class, you'll just spend the first half of class needing to use the bathroom. Instead, start hydrating the day before. Our rule of thumb hasn't changed in years: "Try and drink around 500ml of water an hour before class then another litre over the next hour after class. Sip slowly on water during class if required." Drink consistently throughout the day leading up to your class. Aim for at least 2-3 litres, more if you're larger or it's hot outside. Your urine should be pale yellow by the time you go to bed. If it's dark yellow, you're behind on hydration and tomorrow's class will be harder than it needs to be. Many experienced students drink extra water for two days before class, especially if they practise early morning. This gives their bodies time to actually absorb and distribute the fluid rather than just sending it straight through.

The hour before class

It is also recommended that you don't consume a heavy meal (2 hours prior to your class) as it may make you feel nauseous.

Electrolytes, without the chemistry degree

Water is essential, but it's not the only thing you need. When you sweat heavily, you lose electrolytes - sodium, potassium, magnesium, calcium. These minerals are crucial for muscle function, nerve signalling, and fluid balance. If you only drink plain water and lose lots of electrolytes through sweat, you can actually dilute your blood sodium levels, leading to hyponatremia - a dangerous condition. The solution is to replace electrolytes alongside water. Options include:

  • Coconut water (natural source of potassium and electrolytes)
  • Electrolyte tablets or powders dissolved in water (Hydralyte from any Australian chemist does the job)
  • Sports drinks, though watch the sugar content
  • Homemade electrolyte drink (water with a pinch of sea salt and squeeze of lemon)
  • Bone broth (before class, not after) — salty, so it tops up sodium, but only if your stomach's settled with it
  • Pickle juice (surprisingly effective, though an acquired taste)

Many of our Darlinghurst students swear by coconut water post-class. Others add electrolyte tablets to their water bottles. Experiment and find what works for you.

During class: the two breaks

You get two official water breaks during Bikram class. Drink during these times. Can you drink at other times? Yes, if you absolutely need to. But training yourself to wait for the designated breaks is valuable. Constantly sipping disrupts your practice and your neighbours' practices. When you do drink during class, take several good gulps, then stop. Don't sip continuously. Swallowing water and then immediately moving into a deep backbend or twist is uncomfortable. Give yourself a moment. Room temperature or cold water both work. Some students freeze their bottles overnight so they have cold water by the time they reach their water break. This can be wonderfully refreshing. Others find room temperature water sits better in their stomachs. Trust your body.

The short version

  • Start hydrating 24 hours before class, not an hour before
  • Aim for 2-3 litres of fluid the day before your class
  • Replace electrolytes, not just water - use coconut water or electrolyte supplements
  • Drink during designated water breaks rather than constantly sipping
  • Monitor urine colour as an indicator of hydration status
  • Continue hydrating for several hours after class
  • Adjust intake based on your sweat rate, body size, and outside temperature
  • If you feel dizzy or nauseous, dehydration is the likely culprit

Ready to practise with proper hydration? Book at 185 Oxford Street, Darlinghurst, or call 0449 228 740. We'll see you in the hot room.