Hydration Guide for Training in Tropical Canggu

Dehydration is the biggest health risk in tropical training. You lose 1-2 litres of sweat per hour. Pre-hydrate: 500ml water 2 hours before, 250ml 30 minutes before.

During: small sips every 5-10 minutes. After: 500ml within 30 minutes. Coconut water is perfect for electrolytes.

Avoid ice-cold water during training. Monitor urine colour: pale yellow means hydrated.