Staying Strong in Kenya’s Tropical Heat

Why Heat Changes Everything

Watamu’s climate means higher sweat rates and faster energy use. Without the right nutrition and hydration, performance drops and recovery slows.

Hydration Rules

Drink 500 ml of water 2 hours before training. Sip 200–300 ml every 15–20 minutes during sessions. Rehydrate afterward with coconut water or fresh fruit juice for natural electrolytes.

Pre-Workout Fuel (1–2 hours before)

Choose easy-to-digest carbs + some protein: banana with peanut butter, chapati with eggs, or ugali with vegetables. Avoid heavy fried foods.

Post-Workout Recovery (within 30–60 min)

Combine carbs + protein: mango or pineapple with yogurt, grilled fish with rice, or beans with avocado. Aim for 20–30 g protein to repair muscle.

Daily Habits That Help

• Eat local superfoods: avocado, mango, passion fruit, fish, beans
• Small, frequent meals to keep energy steady
• Limit caffeine and alcohol before training
• Consider electrolyte tabs if sweating heavily

Need a nutrition plan tailored to your training and Watamu lifestyle? Let’s build one together during your next session.