Hot yoga is a style of practice performed in a heated room, designed to promote flexibility and encourage sweating. The term “hot yoga” is often used as a blanket description, but the specific temperature and humidity settings are carefully controlled and differ significantly depending on the style being taught. This unique heated environment, combined with physical postures, creates an intense experience that requires careful preparation.
Standard Temperature Ranges for Hot Yoga Styles
The temperature of a hot yoga room spans a range depending on the specific practice. The most recognized and highest temperature style is traditional Bikram yoga, which is typically set at a precise 105°F (40°C). This consistent temperature is a defining characteristic of the 26-posture, 90-minute sequence.
Other popular heated practices, such as hot Vinyasa or power yoga, usually operate at a lower, more moderate heat. These classes are commonly held in rooms ranging from 90°F to 100°F (32°C to 38°C). For instance, Baptiste Power Vinyasa classes are often heated to between 90°F and 95°F.
Studios sometimes use different heating methods, with infrared heating becoming increasingly common. Infrared heaters warm objects and people directly rather than simply heating the air, which can make the room feel less stifling and more breathable. This type of heat can still raise the room temperature to 105°F or higher for certain practices, but the experience differs from traditional forced-air systems.
The Critical Role of Humidity in the Hot Room
While temperature provides the direct heat, humidity plays an important role in determining how intense the room feels to the body. Humidity refers to the amount of water vapor present in the air, and it directly affects the body’s primary cooling mechanism: the evaporation of sweat. When humidity is high, it is much harder for sweat to evaporate from the skin.
For traditional Bikram yoga, the temperature of 105°F is paired with a specific humidity of around 40%. This combination results in a high heat index, which is the “feels like” temperature. Although high humidity can increase the perceived temperature and strain, a controlled level of humidity is included to prevent the air from becoming too dry, which could cause rapid dehydration.
In contrast, hot Vinyasa or other flow styles may be practiced with lower or less strictly controlled humidity levels. When practicing in humid conditions, the body’s core temperature tends to increase more significantly compared to a hot, dry environment, demanding more from the circulatory system.
Preparing Your Body for High Heat Exercise
Entering a hot room requires preparation to ensure a safe and beneficial experience. Pre-hydration is necessary, as the body loses a significant amount of fluid through sweat in the heated environment. It is recommended to drink water consistently throughout the day leading up to the class, rather than consuming a large volume immediately beforehand.
Since heavy sweating depletes electrolytes like sodium and potassium, incorporating electrolyte-rich fluids or supplements alongside water is helpful for maintaining mineral balance. Appropriate clothing is also important; lightweight, breathable, and moisture-wicking fabrics allow sweat to evaporate more effectively, aiding the body’s cooling process.
Safety during the practice depends on listening to internal signals and respecting personal limits. If you experience dizziness, nausea, or lightheadedness, stop immediately and rest in a seated or reclining position. Modify a pose, take a break, or step out of the room momentarily if the heat becomes overwhelming.