Virat Kohli has announced his Test retirement with immediate effect, ahead of the national side’s scheduled five-match tour to England in June. “It’s been 14 years since I first wore the baggy blue in Test cricket. Honestly, I never imagined the journey this format would take me on. It’s tested me, shaped me, and taught me lessons I’ll carry for life,” Kohli wrote on his Instagram handle.

The 36-year-old, known for his impeccable fitness routine, brings down the curtains on a prolific career that has spanned almost a decade and a half. One of the fittest athletes in the world, Kohli maintains his incredible energy, mental focus, and physical form through intense training and focus on his diet.

Kohli’s daily routine, as explained by him at various junctures, is a mix of consistency, discipline, and purpose, which shows once he is playing on the field. Let’s break down the key routines that contribute to his peak performance and long-term health.

According to his fitness coach, one of the most important habits that keeps Kohli fit and healthy is to wake up early. He is known to maximise his mornings with a structured routine that includes drinking lots of water, stretching, and even cardio workouts.

Experts believe waking up early not just provides you with energy but also keeps you ahead, both physically and mentally, and helps you plan your entire day better. It also helps regulate sleep cycles and ensures your body gets proper rest and recovery.

Being an athlete, Kohli is known for his regular workouts. However, he just does not indulge in one kind of training. Apart from lifting weights and doing cardio, he focuses heavily on functional training, which helps enhance core strength and mobility. Olympic lifts and agility drills are his constant, which enhance and improve endurance, speed, and power.

News reports say Kohli trains at least six days a week, all structured to improve his performance. According to experts, his dedication has been one of the strongest and most positive habits about him.

Hydration has always been an irreplaceable part of Kohli’s recovery and fitness strategy. Kohli consumes alkaline water that holds a higher pH level than regular water. Alkaline water is known to neutralise acid in the body, boost metabolism, improve hydration at a cellular level, and aid digestion.

Additionally, it also helps him maintain stamina during intense training sessions and long matches. According to reports, Kohli’s hydration routine also includes natural electrolyte-rich fluids in his diet, like coconut water and fresh fruit juices, to replenish minerals lost through sweat.

Kohli is known to eat healthy and clean. In his various interviews, Virat has been open about eating the same food daily, which has helped him keep a check on his cravings. “90 per cent of my food is all steamed or boiled. No masala. Only salt, pepper, and lime; that’s how I eat. I am not a big fan of the taste of food; I don’t care about the taste. I enjoy salads with a bit of dressing. Pan-grilled is good with a bit of olive oil or whatever. No curries; I only eat dal (lentils), but no masala curries,” he said in an earlier interview with Star Sports.

Once a self-confessed foodie who loved eating junk food like chole bhature, Virat now follows a plant-based, protein-rich, and clean eating lifestyle, totally avoiding sugar and dairy.

Kolhi has revealed in one of his interviews that he follows a consistent sleeping schedule and ensures that he gets 8–9 hours of sound sleep on a daily basis.

Kohli, along with his wife Anushka Sharma, has spoken extensively on the “no gadgets before bed” rule that the couple follows without fail.

Get Latest News Live on Times Now along with Breaking News and Top Headlines from Health and around the world.