Ninety minutes at 95°F takes salt with it. Sweat is mostly water, but it carries sodium out too, along with smaller amounts of potassium, magnesium and calcium. In a heated room, it leaves in waves.
Plain water puts the water back. It doesn’t put the salt back. That’s why a lot of studio regulars already drink lemon-and-salt water, and why we built Tarang to last a 32 oz bottle.
Before class
Arrive hydrated, not full. Mix one stick into 16–32 oz of cold water and drink it within 30 minutes. Fifteen minutes before class is a good rhythm.
“Hot class tonight? Mix it at 6:45.”
During and after
Refill with water and sip as you go. After class, eat a real meal. If you train again the same day, a second stick in a fresh bottle is how many people approach it.
This guide is general information, not medical advice. If you are pregnant, nursing, taking medication or managing a condition, talk to a healthcare professional before changing how you hydrate or supplement.
