How to Prepare for Bikram, Hot Yoga, Hot Pilates, Hot Cycling Classes

There are plenty of reasons people love doing yoga in steamy-hot temperatures—it can intensify your workout and warm up your muscles to get you deeper into a posture, for one. Plus, devotees swear they feel a runner's high type of elation after class. In fact, there are even hot Pilates and hot cycling classes now, in addition to your basic Bikram. So whatever hot class you're choosing, how do you prep for the high temps and make the most of your session? Here's what you should do before you hit the mat:

Hydrate Long Before Class Starts

You might down a bottle of water while you're in class, but experts say it's actually best to hydrate before you even start. "Don't wait until you're thirsty to hydrate," says Hot Pilates founder Shannon Nadj. "Drink a lot of water the day before and during the few hours before you start your sweat session!" Another tip for the day of class: "Try not to drink any beverages that contain caffeine or alcohol, which can be dehydrating," she says.

Add Electrolytes to the Mix

Does the heat really get to you? Nadj says it's good to add some electrolytes to your water too. "Drinking natural electrolytes, found in coconut water or watermelon juice, will replace sodium and potassium that are lost when [you're] sweating." Or you can use this tip from The Sweat Shoppe founder Mimi Benz: "We recommend throwing some electrolyte and vitamin powder (like Ultima or Emergen-C) into your water because it contains some sugar and adds a hydrating kick."

Eat the Right Food at the Right Time

What and when you eat can also play a role in how you deal with hot fitness classes. Benz says, "Be mindful not to eat a large meal right before class, as it could slow you down." Nadj adds, "Try to not eat for two to three hours before class because it's very possible you will feel nausea your first few classes."