Two hours of kitesurfing in tropical heat burns a lot of energy and water. What and when you eat makes a real difference to how you ride — and Samui makes eating well easy.
📖 3 min read · Updated September 2026 · By Sergei Sharvarok · Founder & Head Instructor
Before a Session
- Eat a proper breakfast 1–2 hours before the lesson — rice, eggs, fruit, oatmeal.
- Avoid a heavy, greasy meal right before going on the water.
- Start drinking early: arrive already hydrated, not thirsty.
During and After
- Drink between runs — water plus something with electrolytes on hot days.
- Fresh coconut water is everywhere and a good natural option.
- After the session, refuel within an hour: rice or noodles with protein works well.
Thai Dishes That Work
| Dish | Why it works |
|---|---|
| Khao pad (fried rice) with chicken or egg | Carbohydrates plus protein, easy to find |
| Grilled chicken or fish with sticky rice | Light, filling, good for recovery |
| Noodle soup | Salt and fluids after a hot session |
| Fresh fruit — mango, pineapple, watermelon | Quick energy and extra water |
| Tom yum or other spicy dishes | Delicious, but better after riding than before |
Where to Eat
From December to April we ride at Nahai Beach: Lamai, 10–15 minutes away, has everything from simple Thai kitchens and night markets to restaurants. From May to October the school is at Nathon Beach, where the town next to the pier has local food and markets. Across the island, simple local restaurants are usually the best value.
Heat sneaks up on you. If you feel a headache or unusual tiredness on the water, come in, drink and rest — it is almost always dehydration, not lack of fitness.
Frequently Asked Questions
What should I eat before a kite lesson?
A normal breakfast 1–2 hours before — rice, eggs, fruit or oatmeal — and plenty of water.
How much water should I drink when kitesurfing in Thailand?
Drink before, between runs and after. On hot days add electrolytes or coconut water.
Is Thai food good for sports?
Yes — rice, noodles, grilled meat or fish and fresh fruit are ideal. Save very spicy dishes for after riding.
Where can I eat near Nahai Beach?
Lamai, 10–15 minutes away, has local kitchens, night markets and restaurants.