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Ever walked out of a hot yoga class feeling like you’ve just taken a swim rather than completed a workout? Um, same. Heated yoga offers plenty of benefits—improved flexibility, stress reduction, a major endorphin rush—but it’s also seriously taxing, and the post-class dehydration can hit hard.

For anyone who’s struggled with post-hot-yoga fatigue or headaches, finding the right way to rehydrate is crucial. Chugging a glass of water is great, but replenishing after an intense exercise session requires a bit more intention. For pro tips on how to do that, we tapped Kelsey Kopp, a certified yoga instructor who’s been teaching at CorePower for years.

From electrolytes that support post-workout recovery (like AdvoCare’s Rehydrate^® drink mix) to hydration techniques tailored to endurance, Kopp knows a thing or two about staying balanced throughout a high-intensity practice. And while you can typically find her on the mat, her hydration strategy applies to any kind of workout regimen, rest days included.

So whether you’re a seasoned yogi, just dipping your toes into the heated-studio world, or an anything-but-yoga exerciser, take note of these three hydration tips to help you feel your best before, during, and after a sweat.

1. Incorporate electrolytes into your hydration routine

When you sweat during a workout, your body releases more than just water—it loses key electrolytes like potassium and sodium, and an imbalance in these essential nutrients can lead to a host of unpleasant symptoms (like muscle cramps, fatigue, dizziness, and irritability). Not exactly the post-flow chilled-out vibes you pictured.

It’s important to restore those lost electrolytes quickly, so you don’t experience the sluggish, heavy feeling that can set in after a sweaty session. “When taking a heated class, I always try to hydrate with water and replenish electrolytes both before—and especially after—the workout,” Kopp says. “You need to balance out your body and rehydrate, especially if you’re not used to the heat.”

One way to efficiently get those lost electrolytes back is with AdvoCare’s Rehydrate^® drink mix, which is a carefully formulated blend including carbohydrates to support energy production and a one-to-one ratio of sodium and potassium. Plus, antioxidants like vitamins A and C help with your post-workout recovery, helping to delay the onset of fatigue and keep you feeling strong long after class. The best part? From Blueberry Lemon Drop to Pomegranate Tangerine, every one of the nine flavors is delicious, making it a welcome addition to your hydration routine.

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2. Drink water throughout the day

According to the U.S. National Academies of Sciences, Engineering, and Medicine, women should aim for around 11.5 cups of water a day, while men need about 15.5 cups—and whether you’re working out in a 90-degree room or opting for another high-intensity workout, that cup count should increase as you sweat.

Activity level, temperature, health, and when you prefer to exercise are all factors that play a role in your hydration needs. “Since I typically teach at night, I try to drink water throughout the day,” Kopp says. “I usually add electrolytes to my water closer to the afternoon to have before and during class.”

And if you prefer morning workouts, hydrate beforehand—but avoid drinking too much right before class, because sudden intake can shock your body. Kopp’s tip? “Every morning, before I have coffee, I always try to drink lemon water so the first thing I drink for the day isn’t dehydrating.”

3. Listen to your body

The most valuable piece of advice Kopp offers is something you’ve probably heard before: Tune into your body and the signals it’s giving you. “Everyone’s bodies are different and will react differently to the heat,” she says. “I always encourage my students to listen to their bodies and take breaks or hydrate when they need it.”

During (or directly after) class, Kopp recommends taking small sips rather than gulps, as drinking too much too quickly can cause discomfort or cramping. Post-class, she likes to refresh herself by splashing cold water on her face, especially when she’s feeling overheated. And if she still feels dehydrated before bed, she pairs her electrolyte drink mix with salty snacks to replenish her system, knowing she won’t be hyd