Kickboxing, Hydrate, Heal: A Doctor’s Guide to Smart Training

Dr Gauri
Jun 16
4 min read

Insights from Dr. Gauri Kalbere, Nephrologist & Kickboxer at Kombat Hall

The fusion of science and sweat at Kombat Hall creates warriors with not just grit, but wisdom. In this exclusive conversation, we bring you a rare perspective from both the clinic and the Dojo. Dr. Gauri Kalbere—a Nephrologist by profession and a passionate Kickboxing student—shares her expert take on hydration, nutrition, training recovery, and the fine balance between pushing limits and preserving health.

Whether you're a beginner or a seasoned martial artist, her answers are a masterclass in training smart, staying fit, and protecting what matters most—your health.

Dr. Gauri Kalbere wearing a white medical coat, smiling near a window, representing her role as a nephrologist and medical professional. — **Dr. Gauri Kalbere, Nephrologist**

1. How much water should a martial arts student drink before, during, and after Kickboxing training?

Hydration is about performance and protection—of kidneys, muscles, and mind.

Before Training**: 5–7 mL/kg body weight at least 2 hours prior
During Training**: 150–250 mL every 15–20 mins
After Training**: 1.5 L per kg of weight lost, spread across 2–6 hours

Pro Tip: Check your urine color. Light straw = hydrated. Don’t wait to feel thirsty.

2. Is a high-protein diet safe for martial artists?

Yes—for healthy individuals. A high-protein diet (1.6+ g/kg/day) doesn’t harm kidneys unless you already have kidney issues. But do watch out for:

Family history of kidney disease, diabetes, or high BP
Steroid/NSAID overuse
Signs like cramps, fatigue, or dark urine

3. Do protein supplements harm kidneys?

No. In healthy, active individuals, supplements increase kidney workload as an adaptation—not as damage. Studies show normal kidney function despite long-term use.

4. Is intermittent Fasting (IF) safe for fighters?

Yes, if:

You meet your calorie and fluid needs
Workouts align with feeding windows
You maintain electrolyte balance (especially Na⁺ and K⁺)

5. How does hydration change in hot-weather training like we have in Gurgaon at Kombat Hall?

In the heat:

Drink 150–300 mL every 15–20 mins
Post-training: Replace 1.5 L per kg of weight lost
Add salt or electrolytes to prevent cramps and kidney strain

6. What’s a smart recovery drink or meal post-training?

Recovery Drink

20–30g protein (whey preferred)
40–60g carbs (banana, oats)
Electrolytes (ORS or coconut water + salt)
Total: 500–750 mL fluid

Recovery Meal

Paneer/chicken/tofu + rice/sweet potato
Curd or buttermilk
Leafy greens + fruit

7. Can overtraining affect kidney health?

Yes. Overtraining even in martial arts increases risk of dehydration, muscle breakdown (Rhabdomyolysis), and Acute Kidney Injury. Watch for:

Dark urine
Cramps or fatigue
Low urine output

8. What are signs of poor hydration during training?

Thirst or dry mouth
Muscle cramps
Dizziness or nausea
Headache
Dark yellow urine
Weight loss >2% post-training

9. Are creatine and BCAAs safe for kidneys?

Yes, with proper hydration. However, Use of creatine or BCAA should be approached with caution, particularly in individuals with or at risk for kidney dysfunction due to potential alterations in nitrogen balance and serum biomarkers.

10. Is it okay to hold urine during workouts?

Not ideal. Holding urine too often, especially when dehydrated, can increase the risk of UTIs or kidney stress.

Dr. Gauri Kalbere in kickboxing gear with red gloves, striking a fighting stance at Kombat Hall, showcasing her role as a martial artist. — **Dr. Gauri Kalbere, Nephrologist & Kickboxer**

11. Why did you take up Kickboxing?

Medicine sharpened my mind. Kickboxing forged my resilience. I started to reclaim discipline and strength—not just physically, but mentally too.

12. Has Martial arts helped you as a doctor—or vice versa?

Martial arts taught me to stay calm under pressure. Medicine taught me precision. Both disciplines are about knowing when to act—and when to hold back.

13. Biggest myth about hydration?

That more water is always better. Overhydration can be harmful, causing Hyponatremia and kidney stress.

14. Does being a doctor change how you train?

Absolutely.

I don’t ignore pain—I investigate it. Recovery isn’t weakness; it’s treatment.

15. What advice do you give fellow martial artists for health and longevity?

Hydrate smart
Don’t ignore warning signs
Respect rest as much as you do your training

What is your message for Women above 30?
Strength training is essential not optional after 30s. It protects your bones, preserves muscle, boosts metabolism and keeps hormones balanced. Train for strength, not size.
Kickboxing isn't just a workout - it's a mindset shift. It builds self-confidence, sharpens reflexes, teaches you that you don't need saving. You are the protector , the fighter and the force. I do a combination of Kickboxing and Strength training at Kombat Hall and would recommend this for every other women.

17. What would you say to someone afraid to start martial arts?

You’re not too old or too busy. You’re just waiting to start. Show up, be consistent, and let discipline rewrite your story.

18. How can professionals like doctors or parents find time for martial arts?

You don’t find time—you make it.

Even two sessions a week can bring clarity and strength you won’t find at work.

18. Three top health tips for intense training weeks?

Hydrate with electrolytes
Sleep and eat well
Listen to your body—pain or dark urine isn’t “grit,” it’s a signal

19. What medical tests should martial artists do regularly?

CBC, kidney and liver function
Electrolytes, Vitamin D & B12
Urine routine
ECG (if training intensely or aged >30)

It’s not paranoia—it’s prevention.

"Health is the first wealth—and at Kombat Hall, we build both fighters and thinkers. Dr. Gauri Kalbere is a shining example of how martial arts and medicine can empower one another. Her insights remind us that strength is more than just power—it’s about smart training, inner balance, and knowing when to push… and when to pause."