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1. Drink 4 to 8 cups room temperature of non-purified water, high mineral content water about two hours before 26 and 2 hot yoga class.

2. Filtered tap water is a good source of mineral-rich water. Avoid drinking purified water because the purification process removes the sodium and other minerals that your body needs during the rehydration process.

3. During class, drinking room temperature plain water is optional.

4. Water should be room temperature as you want your internal core temperature to stay warm hence warming and keeping the muscles, internal organs, ligaments, etc warm.

5. Drink 4 to 8 cups of mineral-rich water immediately after class. The more you sweat during class, the more water you must to consume to maintain safe hydration levels after class.  I do offer coconut water, small and large for purchase.

6. Supplement your water consumption with coconut water, apple juice or celery juice. These three types of juice help you replenish sodium while also providing potassium and magnesium, which are other electrolytes that your body needs to function properly.

7. For after class - mix electrolyte replacement products into your water for additional sodium replacement. Many health and fitness stores offer electrolyte replacement mixes that provide similar benefits to electrolyte-rich sports drinks without the sugar and high fructose corn syrup that those beverages contain.

8. Eat fruits, vegetables and other healthy foods that contain sodium. Pineapples and melons are good fruits for adding sodium to the diet, while radishes, celery, bell peppers and sweet potatoes are all good vegetable sources of sodium.

9. Season your foods with sea or pink salt if your sodium levels are still too low. Sea salt and pink salt both contain similar amounts of sodium. The health risks that many people associate with adding salt to the diet don't apply if your body isn't getting enough sodium in the first place.