Hot Yoga Attire: Maximizing Your Workout

3 Min Read


Hot Yoga Attire: Maximizing Your Workout


Yoga offers a plethora of physical and mental health benefits, including stress reduction, cardiovascular health improvements, and weight management. Hot yoga, a specific variant of yoga, has gained prominence in recent years. However, practitioners should exercise caution due to the increased risk of dehydration, heat exhaustion, and elevated heart rate associated with this practice.

Clothing Considerations

Appropriate attire plays a crucial role in ensuring a safe and effective hot yoga experience. While shorts may seem like a logical choice due to the elevated temperatures, they can actually hinder performance.

Instructors emphasize the importance of long leggings or capris that cover the knees, as excessive perspiration on the legs can compromise grip during certain yoga poses.

Nike, a leading athletic apparel manufacturer, recommends wearing form-fitting, long-tapered leggings or pants constructed from lightweight, moisture-wicking fabrics. Similarly, shirts or tank tops should be snugly fitted to prevent excessive fabric movement during poses.

Dietary Considerations

Consuming a substantial meal before hot yoga is strongly discouraged. Loren Bassett, a certified hot power yoga instructor, advises against eating for at least two hours prior to a class.

According to Bassett, practicing yoga with a full stomach can lead to digestive discomfort and impaired performance.

However, if a light snack is necessary, it should be consumed within an hour before class. Healthy options include apple slices with peanut butter, oranges, or carrots with hummus.


Maintaining adequate hydration is paramount during hot yoga. Dr. Adam Perlman, a general internal medicine practitioner at the Mayo Clinic, recommends consuming an additional 16 ounces of water approximately two hours before class.

A smaller amount of water, approximately 10 ounces, can be consumed 20 minutes prior to the session. During class, SunstoneFIT, a Texas-based yoga studio, advises sipping one-quarter liter of water every 15 minutes to prevent excessive bladder fullness and discomfort.

Following the class, it is essential to replenish fluids by consuming at least 32 ounces of water.


Engaging in hot yoga requires careful attention to attire and nutrition. By adhering to these guidelines, practitioners can optimize their workouts while minimizing potential health risks.

About the Author

Jason Miller is a certified yoga instructor and health and wellness writer. He has been practicing yoga for over 10 years and has taught classes to students of all levels.

Credit and rights belong to OMG I Yoga


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