10K Ocean Swim Tracker Given you lost nearly a week to illness, here's the full protocol from right now through post-swim: Now — 5:20 AM Hydration reset first. Your body is still recalibrating electrolyte balance post-illness. Start immediately: 500 ml water with electrolytes (not plain water) If you have coconut water, even better — natural sodium/potassium No coffee yet — it's a diuretic and your kidneys are still catching up Light movement only. A 15–20 min easy walk this