Multi-hour Zumba training sessions are different from usual classes – most of us will have to lower our intensity to be able to keep going for longer, which means you will generally exert yourself less than during a high-intensity one-hour class and may need less water than usual.

However, in order to keep going for several hours, you should eat to replenish some of your energy – and you may want to consider changes of clothes and maybe shoes.

Please see below our recommendations for what to bring to our training sessions!

For every class

• comfortable shoes
• your preferred way to keep your shoelaces tied
• water bottle (more information here)
• comfortable, non-chafing training clothes
• A towel to dry off

For 2+ hours:

• Food! Aim to bring at least 150 kcal per hour, which should be primarily carbohydrates (ideally a mix of starch and sugar for both quick and longer-term fuel), choose food that is low in fibre, fat and protein and – most importantly – that you like!
  (more information here)
• If you wish: a warm layer for breaks
• A heartrate monitor or fitBit to track your workout intensity

For 3+ hours:

• Consider bringing a change of any clothes you may want to change (socks, shoes, shirt, shorts)
• Roughly 30% of your fluid intake should refill your electrolytes – after three hours, please consider either a sports drink or adding electrolytes to your water bottle
• Anything that may help to relax your muscles: massage gun, roller, etc