Can Hot Yoga Cause Diarrhea? The Reasons And Preventive Steps
Hot yoga can cause diarrhea for some practitioners. It is a typical case for many beginners who are not habituated to practicing it. The high temperature in such yoga sessions can speed up detoxification and influence conditions like diarrhea.
If someone has digestive issues like IBS or IBD, they may face complications a few times. To prevent diarrhea after hot yoga and other workouts, drinking sufficient water during sessions and avoiding heavy meals right before and after the class is suggested. If you frequently experience the issue, you may need further medical treatment.
Is It Normal To Experience Diarrhea After Hot Yoga?
Diarrhea after a hot yoga session can be normal, but the occurrence may not be similar for everyone. It generally happens if a practitioner suffers from dehydration and overheating. Some physical movements and postures involved in hot yoga can also affect our digestive system and cause gastrointestinal issues.
These are not all the cases that influence diarrhea after hot yoga and other heated exercises. A person may be more prone to digestive disturbances than others. Sometimes, existing digestive issues like irritable bowel syndrome (IBS) or food intolerances can get worse after a hot yoga session. Moreover, the practicing intensity, duration, and particular poses can cause the issue.
Diarrhea can be a temporary complication if you go to any fitness studio for the first time to practice hot yoga in Franklin or other cities in Tennessee. You can avoid the issue when your body adapts to it without additional support.
Why Does Hot Yoga Cause Diarrhea Sometimes?
You might experience diarrhea after a hot yoga session or other heated exercises for several reasons. However, dehydration, alternation in gut health, and individual conditions are often found to be responsible for it.
Here are the common reasons for diarrhea after hot yoga:
Altered Blood Flow:
Intense heat is created during the hot yoga class, which causes vasodilation. It is a mechanism of widening blood vessels. The process transfers the blood flow from internal organs to the skin, muscles, and other tissues. It can slow down digestion temporarily. As a result, a few hot yoga practitioners can experience discomfort, bloating, and diarrhea.
Dehydration:
When you practice hot yoga, your body naturally sweats to cool it down. The process can make your body lose excessive fluid, which is dehydration. Fortunately, the human body is a fantastic machine. It takes water from different organs to function properly in such a case.
Though it sounds good, the process can disrupt electrolyte balance. The imbalance of electrolytes can cause several issues in the gastrointestinal system. If you do not refill your body with sufficient liquid, you can experience digestive problems like diarrhea.
Changes in Gut Bacteria:
Physical activity and heat exposure can sometimes affect the gut microbiota. Though experts are not clear about how exercise impacts the gut bacteria, some research found that heat exposure can alter the bacterial composition in the gut.
During the hot yoga sessions, your gut environment can be changed. It can also influence the growth of certain bacteria. This imbalance can affect digestion, immune function, and gut health and cause stomach issues like pain, gas, bloating, and diarrhea.
Individual Sensitivity:
Each individual is unique and has a different response to heat and dehydration. Some can be more sensitive to the above factors during the hot yoga session. A few practitioners can be more prone to gastrointestinal symptoms like diarrhea because of certain digestive conditions and sensitivities. Moreover, your food habits, stress levels, hydration status, and overall health conditions can specify how your body will react to the hot yoga.
How To Prevent Diarrhea After Hot Yoga
Prevention of diarrhea after hot yoga requires some precise actions, including keeping your digestion system healthy and avoiding harmful things. Here are some strategies to follow:
Stay hydrated:
Dehydration can cause several digestive issues, including diarrhea. That’s why a yoga practitioner must ensure proper hydration of their body. Since you sweat a lot when doing hot yoga, you must consume drinks rich in electrolytes, such as coconut water. It will refill the essential minerals you have lost during sweating. Even fresh water with a pinch of salt will help you maintain the electrolyte balance during hot yoga sessions.
Monitor the intensity:
If you are a beginner in hot yoga, keeping the intensity and duration medium is suggested. It will help you avoid putting unnecessary stains on your digestive system. High-intensity practice as a beginner can cause discomfort since it can take blood flow away from your digestive organs and slow the digestion function. You should start slowly, adapt the effect, and gradually increase intensity.
Be mindful of eating:
The food choice right before the hot yoga session can specify how you will feel. If you want to avoid stomach irritation during the practice, skip heavy or fatty meals right before class. A light and easy–to–digest meal with complex carbs can be a good option before a session. For example, you can choose a banana with almond butter or a small bowl of oatmeal with fruit. Also, you should consume the meal at least one hour before practicing to let your body digest it easily.
Pay attention to the body’s signal:
Understand the signals from your body indicating discomfort, cramps, or bloating during the session. If you notice any discomfort, take a break immediately and relax. Learning about your physical capability is crucial for safe yoga practice and well-maintained digestive health.
Prioritize post-yoga nutrition:
When the session is over, ensure proper hydration and nutrition. You can achieve both by choosing water-rich foods like fruits and vegetables. They offer essential vitamins, minerals, and antioxidants for overall health and digestive health. Moreover, adding lean protein and healthy fats to your post-yoga nutrition will help you recover your energy level. For example, a salad with grilled chicken or tofu can be a fantastic option.
Which Yoga Poses Are Helpful If You Have Diarrhea?
If you are suffering from diarrhea, particular yoga poses can help you in such a case. Here are some suggested poses you can try.
Seated Twist
This yoga pose involves sitting and twisting your body. It works like a gentle massage to your belly for a better feeling. The technique assists digestion, moves waste through the belly, and makes you feel comfortable.
Cat-Cow pose
It is a combined pose that gives the belly a nice massage. The pose is very effective if you suffer from gas and bloating. It also makes the practitioner's back flexible and eases any tension.
Child's Pose
The pose squeezes your belly gently. Along with reducing gas and bloating, this pose effectively relaxes your body.
Bridge pose
It stretches your belly and activates all the abdomen organs for better digestion. The post also strengthens the back muscles and eases any tightness in the lower back.
Corpse pose
This yoga pose is used to relax your body. It encourages deep breathing and calms your body, which is important to feel better for a person suffering from diarrhea.
Which Yoga Poses Should You Avoid If You Are Facing Diarrhea?
If you are suffering from diarrhea, you must be careful about poses that put excessive pressure on the abdomen. Ask your yoga trainer to help you choose suitable and easy poses. Here are some yoga poses to avoid:
Deep Twists: Any extended twist can make digestive problems even more uncomfortable.
Intense Core Engagements: Putting pressure on the belly can worsen diarrhea symptoms.
Intense Backbends: They can make diarrhea problems feel worse.
High-Impact Poses: Any pose that falls under high impact may not be a good choice when you suffer from stomach issues.
Intense Forward Bends: If you bend deep, your discomfort can worsen.
When Should You Consult A Doctor?
Diarrhea after hot yoga usually results in recovery within a short time, requiring no professional treatment. Taking rest, avoiding harmful foods, and drinking plenty of fluids can help you recover from the issue quickly and prepare you for the next session.
But, if you notice the issue consistently and your sickness appears abnormal, you must consult a doctor. Medical treatment is necessary if you lose weight, feel very tired, and notice changes in bowel habits.
Final Words
There is nothing to hide that intense hot yoga sessions can cause diarrhea for some individuals. If you are a beginner in such a session, we suggest going slow. An experienced trainer in a hot yoga center in Franklin, TN, will guide you on how to avoid such issues. Moreover, you should focus on proper hydration, healthy eating, and discipline for overall well-being.
Frequently Asked Questions
1. What are the signs of dehydration during hot yoga?
You may feel excessive thirst and fatigue during the session. Besides, dark urine, dizziness, and dry mouth are the common signs of dehydration.
2. Is it safe to continue practicing hot yoga if I have diarrhea?
You must avoid hot yoga when suffering from diarrhea. Alternatively, you can try regular yoga with gentle poses.