I recently decided to give hot yoga a try. An honest-to-goodness, stab at something new. For those of you who have done it before or are doing it currently, it’s likely because you enjoyed it. Right? I take the hedonist approach to exercise, if I don’t like it I’m pretty much done with that. Knowing that about myself, I figured the only way I could even hope to get the proposed benefits out of this style of yoga practice was to self-impose a mini challenge. I know, I know, challenging yourself isn’t exactly the basis of being a good yogi but that’s something I’m willing to overlook.
A studio that’s conveniently located in walking distance of my house offers a new student special for 30 days. Unlimited classes for $30. THAT’S ONE HELLUVA DEAL! Made even more appealing by the fact that they have two studios, one that’s heated and one that’s not. So I figure at the very least, I’ll drag myself from hot yoga straight into something much more familiar and much less…damp.
Hot yoga is called hot yoga for a reason. For whatever reason, I doubted that it would actually feel THAT hot but a room that’s 95 degrees with no moving air caused me to re-evaluate that thought rather quickly. This studio follows the teachings of Bikram yoga, meaning the same 26 poses are included for each and every class. The 90-minute class moves through these poses twice, while the shorter 60-minute class moves through them once with a few exceptions.
[Tweet “For my fellow salty-sweaters and sufferers of face-sweating syndrome (it’s a thing, I swear!)”]
The running commentary that existed in my mind went a little something like this:
Initial Thought: OMG…it’s literally a billion degrees in here. I honestly don’t think I can do this.
After 10 minutes (sitting, waiting for the class to start): Ok, this isn’t fantastic. But I’m not sweating that much yet. It’s like I’m sitting outside…yeah, ok, this is like a BBQ picnic.
10 Minutes later (class has now started): No, nope, this is definitely not like a BBQ.
About 30 minutes later: Is that a slight breeze in this studio? No, just my own heavy breathing? Ok, whatever, it’s fine. It actually feels *kind of* good. I watch sweat rivulets run down my shins and into my towel. And I notice all the cat hair – nothing is safe from these beasts.
But it does feel kinda good. Holy crap, my hamstrings haven’t snapped yet. And wait for it…my hips feel… open? Weird.
An hour and 15 minutes into the class: OMG when is savasana?! She keeps teasing us! Says we’re getting ready but no, we are not getting ready. I AM READY FOR SAVASANA!
During savasana: Dear god, stop sweating. Just stop. There’s no liquid left. Your blood is thick like molasses. Your urine is the color of coffee.
After class: Ok, see you again tomorrow? Cool. *proceeds to dunk face into bucket of ice*
You guys: the overly-sweaty problems are real. In all my years as a Division I athlete, I had never reached the point of needing to dunk more than the lower half of my body into an ice bath. After this class….of stretching….I would have literally given anything to be able to do that. And I did indeed take myself back to hot yoga again the next day.
This time of year is a delicate balance for me. As a runner who suffers from overly-sweaty issues (particularly around the face and head) I avoid any extra exertion in heat or humidity. My mileage really drops off once the summer hits but mid- to late August and September is when I start to ramp it up again in preparation for fall or winter races. This, combined with my endeavor into hot yoga, means I was a sweaty mess for far greater than I normally would be otherwise.
If you’re like me and also suffer from the face-sweating syndrome, you might also experience the joy of being a so-called “salty sweater”. While some women “glow” or “glisten” or “whatever”, I sweat salty rivulets of precious electrolytes down my face that crust to my neck. It’s supremely attractive and rather endearing to Mr. Street Smart (heavy sarcasm). And mandates more frequent showering than my crunchy side wants to admit.
Moving beyond the hygiene issue, hydration and electrolyte balance becomes another concern. Sodium and chloride are the primary electrolytes lost through sweat but in prolonged periods of intense exercise the losses of potassium, magnesium, and calcium should also be considered. While there is no shortage of products on the market that can replace these essential minerals, I prefer to take a food-first approach whenever possible – or, in this case, a beverage-first approach. On race day or for other instances when I’m away from home these products certainly meet my needs just fine. But for those long runs that end back at home, I love turning to simple recipes that are easy to throw together in a snap.
I prompted my fellow dietitians to share their favorite concoctions that supply the electrolytes lost during exercise. They came through with flying colors, sharing recipes that will not only rehydrate and refresh but taste great in the process. I’m excited to bring the very first Recipe Roundup to the Street Smart Nutrition blog! Check out the links below to see the full recipes:
- Tart cherries and dark chocolate are flavorful options to introduce antioxidants that support recovery from exercise. Try the Chocolate Tart Cherry Recovery Smoothie from Jen of Make Healthy Easy, the Chocolate Cherry Recovery Smoothie from Chrissy of Snacking in Sneakers, or the Berry Almond Cocoa Smoothie from Amy of Amy Gorin Nutrition.
- It can be simple and easy to create your own DIY electrolyte mixes that mimic the formulas found in major brands. This is a great option if you want to control the amount of sugar or simple carbohydrates that end up in your rehydration mix. Check out this option for a Healthy Homemade Sports Drink by Chrissy of Snacking in Sneakers or DIY Sports Drink Recipe from Christy of 80 Twenty Nutrition.
- Watermelon isn’t just for snacking! It’s a source of potassium and magnesium, both of which are minerals lost through sweat during exercise. Check out this 5-Minute Watermelon Limeade from Rebecca of Nourish Nutrition Co. or for a chilled-soup version, a Watermelon Gazpacho from Jessica of Jessica Spiro, RD Nutrition.
- This Vegan Energy Boosting Smoothie from Kara, The Foodie Dietitian, packs in multiple food sources of electrolytes – spinach, bananas, avocados, and dates contribute necessary minerals for recovery. Added bonus? You’ll get a boost of non-heme iron, which supports red blood cells’ oxygen carrying capacity.
- For the refreshing combo of cucumber + mint, try the Cucumber Mint Chia Fresca from Dixya of Food, Pleasure & Health for a twist on a classic. Or there’s this version of Iced Green Tea from Nancy of The Running Dietitian Blog: heat a tea kettle of water to boiling, steep 3 organic green tea bags for about 10 minutes, stir in some organic honey, remove the tea bags, and pour the tea into a pitcher of ice. Ta-dah!
[Tweet “Recipe Roundup: Dietitians’ favorite concoctions to refresh and rehydrate after long, sweaty workouts”]
What are your best tips for staying hydrated during the hot, humid days of summer? Stay thirsty, my friends!
Questions & Reviews
This is SUCH a good idea. It’s been HOT here in the St Louis area and HUMID. So I’ll be trying some of these out!
Serena, I feel you on that Midwest heat! It hasn’t been much better on the other side of the state (KC). Hopefully we have some cooler weather coming our way soon!