Hydration: start the day before
The most important rule before a Hot Pilates session is to hydrate properly. Drink at least 1.5 litres of water the day before and 500 ml in the two hours before the session. Avoid coffee and alcohol, which are dehydrating.
What to eat beforehand?
Avoid a heavy meal in the 2 hours before the session. A light snack (fruit, nuts) 1 hour before is ideal. A full stomach in a heated room is not a good idea.
What to bring?
Bring a towel (required to place on the mat), a water bottle of at least 750 ml, and breathable clothing. Fitted sportswear or swimwear is recommended — avoid large t-shirts that stick when wet.
Arrive early
For your first session, arrive 10 minutes early. This will give you time to meet the coach, choose your spot and gradually acclimatise to the heat before class begins.
Don't compare yourself
Every body is different. Some movements will seem difficult at first — that's completely normal. Listen to your coach, breathe, and don't hesitate to take a break if needed. Progress will come naturally with consistency.
After the session
Rehydrate immediately afterwards. Eat a balanced meal within the hour. Expect some muscle soreness 24–48 hours after your first session: this is a sign that deep muscles have been worked.
