Staying Hydrated After Yoga

In our “Spring into Health” yoga session, we’ve focused on what’s needed to stay healthy. Just like plants need water to germinate, photosynthesize, regulate temperatures, and even to receive necessary nutrients, we need water to be well. And, if you’re practicing yoga regularly, you might need even more water before and after your classes.

When to Drink Water with Yoga

While I’ve often heard yoga instructors reminding students to drink plenty of water after class, did you know that we also could benefit from drinking water before practicing yoga?

Water keeps muscles, ligaments, and tendons hydrated which can support flexibility, and ultimately stretching. The more water you have on board the “easier” it could be to get into the poses during class. Having enough water on board during class may prevent stiffness or cramping.

Think about it… your instructor asks you to point and flex your toes with your feet in the air. You’re trying to do what he’s asking you to, but as you point and flex your feet, you start getting cramps. It hurts so bad; you can’t keep up with the exercises. If you drank water before yoga class, you might avoid this problem!

Being well-hydrated also impacts our energy levels, focus, and concentration. Ever hear of “brain fog?” Well, that’s what happens when we don’t have enough water in our systems. If we’re feeling “cloudy” we may not be able to follow along as well during the practice.

Having enough water in your system also enhances recovery after exercise. We’ll touch more on that here in a moment, but ultimately you want to drink plenty of water before class so that you’re set up for success after practicing yoga.

Drink Plenty of Water after Yoga

Our bodies are made of about 60% of water. So, drinking water after yoga class helps us restore any water that exited due to perspiration (fancy term for sweating). Water can help replenish and restore our physical body after exercise.

Stretching can release toxins into the body. And we don’t want those toxins just floating around inside of us. So, drinking plenty of water after a yoga class helps us flush our systems. We literally use the water to release toxins out of ourselves.

Just like having enough water on board before class supports our muscles, so does hydrating properly after class. Taking in a good amount of water helps the muscles recover faster and smoother. We might experience less soreness after class if we’re well hydrated.

How Much Water Do I Drink?

It’s important for everyone to stay hydrated. If we don’t get enough water into our bodies, we can become dehydrated. Signs of dehydration include dizziness, feeling faint, dry mouth, dark urine, headaches, and even irritability or decreased concentration. Water impacts not only our bodies, but our minds and spirit as well.

The amount of water you should drink varies person to person. We’re all unique beings with individual makeups. There are many variables that go into how much water we should drink, including age, sex, weight, activity level, and climate. However, we could aim for about half of your weight in ounces each day.

Now, some days you’ll need more water than others. It depends on levels of activity, weather, health, and many other things. That’s why it’s important for you to know the difference in how you feel when you’re well hydrated versus dehydrated. And that’s another way that yoga can be helpful here!

When we practice yoga, we are present with mind and body. We use the breath to observe and stay aware of how the body is feeling moment by moment. Yoga increases our levels of self-awareness. So, as a routine yoga practitioner, you may notice that you’re more aware of when you feel well hydrated versus when you’re not.

Tips for Getting the Water In

Some people say they just don’t like the taste of water. Others find themselves so busy throughout the day that by the time they get home from work they’re a dehydrated mess. So, how do we get the water into our bodies throughout the day?

One easy way is to get a refillable water bottle that you like and carry it around with you. Religiously. Bring it everywhere you go. To work, in your car, visiting with friends, even on errands. If you have your refillable bottle, anytime you’re feeling thirsty you can just take a sip. And try to finish it a few times throughout your day.

If you don’t like the taste, you could always add something to your water. People like to squeeze in fresh lemons, limes, or oranges. I’ve heard of others who add frozen berries to their water bottles. Maybe even sliced cucumber or some fresh herbs might make your water taste great!

Just like everything else, do the best you can. Don’t beat yourself up if there are days where you forget your water bottle or don’t refill it very often. With everything, be gentle and kind to yourself. Honor your body and listen to its needs.

Happy water drinking everyone!

So… what about you? What supports you in practicing yoga? What do you need to stay healthy?

And, of course, we’d love to see you in a future class! Check out our yoga schedule and sign up for a future program.

About the Author: Elizabeth Scala MSN/MBA, RN, RYT (200) is a holistic nurse, registered yoga instructor, and reiki master.

Elizabeth received her dual master’s degree from Johns Hopkins University. She is a certified coach, nature lover, and avid meditator.

Elizabeth lives in Maryland with her supportive husband and playful pups. She enjoys gardening, jigsaw puzzles, baking, music, and hiking.