Whether this is your first trip to Thailand or your tenth, it will take some time to acclimate to the heat here – and it’s even harder if you’re training. Building resilience is a process, and staying on top of your hydration and nutrition is key.
When it comes to training in the tropics, it isn’t just about eating and drinking the right stuff; you also have to avoid the wrong stuff. For those arriving from cooler climates, it can be quite the shock to the system. The blazing sun, compounded with that sticky, humid heat and constant sweating, even when sitting directly in front of a fan, will take a toll on you no matter what. On top of that, you’re adjusting to a new diet, lifestyle, and training routine.
Staying hydrated in the tropics isn’t as simple as drinking enough water. You also need to keep your essential electrolytes balanced. Prioritizing your health and well-being will ensure you get the most out of your training, which is exactly why you are here. Your old routine from back home probably won’t cut it in this heat.
Hydration is more than just water intake; it’s about balancing essential electrolytes, mainly sodium, potassium, and magnesium. The simplest way to achieve this is by knowing which foods keep you hydrated and which can dehydrate you.
To make things easy, we’ve broken it down for you. Here’s a guide to the best foods to indulge in and those to limit or avoid.
When it comes to fruit, watermelons and bananas are your best friends. They are cheap, plentiful, and readily available in Thailand. They are also a staple in our smoothies at the Ringside Café here at Bangtao. Watermelons are loaded with water and contain potassium and magnesium – essential nutrients to help avoid dehydration. Bananas are super rich in potassium and contain plentiful amounts of vitamin C. Watermelons and bananas are also easy to digest, making them perfect for a pre or post-workout snack.
As for greens, we recommend cucumbers (technically a fruit), as they help regulate blood sugar levels, contain fiber, and are chock-full of water! Once again, they are cheap, plentiful, and readily available here.
Then there’s everyone’s go-to: coconut water. It’s not a fad or hype – it’s the real deal and even more delicious when fresh and ice cold. Coconut water is packed with the essentials: electrolytes and minerals, helping to reduce your risk of dehydration and post-training cramps.
As for the foods to avoid, it’s quite simple: steer clear of fatty and salty foods because they not only lead to dehydration but cause fatigue as well. Unfortunately, that includes fried chicken, instant noodles, and pretty much anything sold at 7-Eleven. But don’t worry – check out the Ringside Café for all your healthy snack and meal options!
And while we can’t tell you to give up coffee entirely, you should definitely monitor your java intake when training in the tropics. We all love need caffeine, but unfortunately, coffee, our all-time favorite go-to for early morning and afternoon pick-me-ups, is a diuretic. To keep things simple, aim to drink at least one cup of water for every cup of coffee to help you stay hydrated.
A healthy, balanced diet means you can skip sugary electrolyte beverages. While they might be tempting after a hard training session, you’re much better off grabbing a coconut water or a fruit smoothie. Eating the right foods at the right times will also help regulate blood sugar levels so you can train harder for longer.
Don’t forget! You still need to drink plenty of water! Everyone is different, but aim for at least one cup of water for every 20 minutes of exercise, in addition to your usual intake.
We want you to get the most out of your training here at Bangtao, and our staff is here to help. If you have any questions about hydration or nutrition, our front desk is happy to point you in the right direction. Our Ringside Café has everything you need to refuel and keep you performing at your best.