How do you know if you are dehydrated? Signs of dehydration may include strong thirst, dry mouth, dry eyes, headaches, muscle cramps, abnormal weakness, dizziness, and fatigue. Severe dehydration can be immobilizing and cause fainting or nauseousness.

If you start class dehydrated, you should not expect that gulping water during class will be enough to get you hydrated! Yes, you should replace fluid loss after class and yes, you should drink water during class if you are thirsty, but do not rely on this for ideal hydration. The best approach is to incorporate more fluids into your daily routine so that you start class already well hydrated.  

What should you drink? Lots of clean water, coconut water, fresh juices, and electrolyte replacement beverages.

What should you avoid drinking? Caffeinated beverages, carbonated beverages, alcohol, high-sugar drinks. All of these deplete your body of fluids and do not provide quality nutrition.

How much water should you drink? Experts recommend to the general public that daily water intake should be half your body weight in ounces (140 pounds = 70 ounces per day). As a Bikram Yoga student, in addition to your normal daily water intake, you should also drink enough to replace fluid loss that occurs in class through sweating.

Electrolyte replacement is also essential when you sweat a lot. Hydration is not complete with just water alone! Inquire at the front desk or your local health food store for more information on electrolyte replacement. There are many convenient electrolyte supplements available in the market. 

These are general recommendations for hydration. Every yoga student is unique and should determine his or her own proper balance for hydration, in order to gain the most benefit and enjoyment from this wonderful Bikram Yoga practice.