Hey there, I guess it depends on what kind of hot yoga you are doing. But there are some general pieces of advice i can offer
I used to work at a Baptiste style "power yoga" studio where we had a heated studio. It was heated to about 90 degrees (85-95 depending on the season). There are also Bikram studios that are heated until 104 degrees, and some other styles that heat to lower levels.
The reasoning behind using heat is that supposedly your joints and muscles will be warmer and you can stretch them further. Also, you sweat more, so you release some toxins.
If I were to give you a number one suggestion, it is make SURE you are well hydrated! Drink before you go, drink after class, and have a bottle with you and drink when you are thirsty. Some Bikram teachers frown on the practice of drinking in class - I even had a teacher yell at me once for it. But I personally think this is ridiculous, and the rest of the yoga community believes in listening to your body, so if your body is saying you need water, drink. Because you DO sweat more in a warm room.
Second piece of advice - practice Ujjayi breathing techniques, specifically breathing through your nose, for two reasons. 1) you will dehydrate less if you breathe through your nose, and 2) the warm air will have longer to acclimate to body temperature before hitting the sensitive tissues in your lungs.
Third piece of advice - bring a towel. You will sweat more and more, the more you go to a hot yoga class. As you get used to working in the heat and you sweat glands open up, you will begin to feel like a human spigot. Having a towel will help you keep your hands and feet dry, and you can put it under your body when things start to get slippery (slippery yoga is a dangerous situation).
If you start to feel nauseated or dizzy in a heated class (more than you might in a normal class), leave class and drink some water. These can be symptoms of overheating.
Last but not least. The heat will make you more flexible... so do still be careful stretching. Especially toward the beginning of the class, and in other non-heated situations. If you get used to how far you can bend in a warm room, and you try to force yourself there in other situations, you can get hurt (take my humbled word for it).
Oh, I forgot..... most importantly.... HAVE FUN! Hot yoga has a lot of nice benefits that are really fun if you respect it and take care of yourself!!! :-)
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