DON’T LET THE HEAT DRAIN YOU

Hey team,

Surf trip is coming in hot — literally. Sun, waves, good times ahead. But before we jump in, here’s some quick stuff to help you show up feeling strong, not cooked.

🌡️ Why This Matters

Travel + heat + long surf sessions = your body working overtime.Here’s what can hit you if you’re not ready:

• Higher body temp = more stress on your heart

• You lose key minerals (electrolytes) when you sweat

• Dehydration = less energy, slower reaction time, easier to get injured

• You get tired faster

• Sun + dry air = water loss from your lungs and skin

💧 What To Do — 7–10 Days Before the Trip

1. Hydrate Like It’s Your Job

40ml of water per kg of bodyweight — every day.(If you’re 70kg, that’s around 2.8L daily.)Add electrolytes: sodium, potassium, magnesium. Not just plain water.

2. Heat Training (Optional, But Gold)

If you’ve got access to a sauna — use it. Short sessions (10–15 min) can help your body get used to heat.

3. Sleep & Recovery

Good sleep = better energy, better mood, better surfing.Try to lower stress and don’t burn out before the trip.

🥒 Eat Smart Before the Trip

• Skip heavy, greasy meals — they sit in your stomach longer when it’s hot.

• Load up on water-rich foods: cucumber, watermelon, oranges, etc.

• Light, fresh meals keep you cool and energized.

🛫 Long Flight Tips — No Zombie Mode

Long flights mess with your body — here’s how to fight back:

Before You Fly

• Magnesium – relaxes your body

• Vitamin C – supports your immune system

• Probiotics – helps your gut deal with weird travel food and time zone shifts

On the Plane

• Sip water often — with electrolytes if possible

• Try to sleep (mask, earplugs, whatever helps)

• Get up and stretch sometimes

After Landing

• Drink water first thing

• Eat some light carbs (fruit, toast, rice) to refuel

• Creatine – helps with muscle energy

• Ashwagandha – helps balance stress hormones and keep your energy steady

✅ Final Note

We’ll dial this all in together once we land — but now’s the time to get ahead of the heat.Start hydrating, get your sleep right, and get your body ready to go.

No one wants to be that person gassed out halfway through the trip.

Let’s roll in at 100%. Coach Gabriela