Fueling Your Practice: Nutrition Tips for Hot Yoga Enthusiasts at Southern Om
Why Nutrition Matters in Hot Yoga
At Southern Om, our heated rooms create an environment where transformation happens—physically, mentally, and energetically.
Practicing in heat demands a higher level of mindfulness not just in movement, but also in how we nourish our bodies.
Proper nutrition helps prevent dizziness, muscle fatigue, and dehydration, allowing you to feel strong and grounded from the first breath to the final savasana.
Pre-Class Fuel: What to Eat (and When)
1–3 Hours Before Class:
Opt for a light, nutrient-rich meal that gives your body slow-releasing energy:
Whole grain toast with almond butter and banana
Quinoa salad with veggies and olive oil
Greek yogurt with berries and chia seeds
Avoid heavy, greasy, or high-fiber foods too close to class—they can leave you feeling sluggish or uncomfortable.
Hydration Tip:
Start sipping water early! Aim for 16–20 oz of water 1–2 hours before class. Add a pinch of sea salt or electrolyte tablets to help retain hydration. You can also drink coconut water or grab one of ours in our boutiques!
Post-Class Recovery: Replenish and Rebuild
Hot yoga causes you to sweat—a lot.
Replenishing electrolytes, fluids, and nutrients post-practice is key to recovery:
Coconut water or an electrolyte drink to replace lost minerals (we have these on hand)
A protein smoothie with fruit, spinach, and plant-based protein powder
Scrambled eggs with avocado and whole grain toast
A nourishing bowl with brown rice, tofu or chicken, and roasted veggies
Aim to eat within 45–60 minutes of class to support muscle recovery and stabilize energy.
Key Nutrients for Hot Yoga Practitioners
Electrolytes (sodium, potassium, magnesium): Lost through sweat—replace with mineral-rich foods like leafy greens, bananas, and sea salt.
Protein: Helps repair and build muscle post-practice.
Healthy Fats: Provide long-lasting fuel—think avocado, nuts, seeds, and olive oil.
Complex Carbs: Offer sustained energy without the crash.
Snacks for On-the-Go Yogis
Need something quick between work and class? Try:
A handful of trail mix with dried fruit and almonds
A small hummus wrap with veggies
A protein bar with minimal added sugar (we always have some in the studio)
Apple slices with peanut butter
Keep a water bottle with you at all times, especially on double class days!
Listen to Your Body
Every body is different. Some students prefer practicing on an empty stomach, while others need a small snack to feel balanced. Notice how your body responds, and adjust your nutrition accordingly.
At Southern Om, we believe in cultivating awareness—not just on the mat, but in how we nourish and care for ourselves off the mat too.
Your yoga practice doesn’t begin when you step into the studio—it starts with how you treat your body throughout the day.
Eating mindfully and staying hydrated can elevate your experience in hot yoga, helping you feel more energized, centered, and connected.
See you in the hot room. Bring your water, your breath, and your best self—fueled and ready.