In a move that has sent every cricket fan in shock, Indian cricketing legend Virat Kohli announced his retirement from Test cricket with immediate effect, right before the England tournament. Kohli, who debuted in 2011, leaves behind a towering legacy not just in terms of statistics, but in redefining fitness standards in Indian cricket. Known as one of the fittest athletes in the game, his transformation from a talented youngster to a relentless performer was underpinned by an unwavering commitment to health, discipline, and lifestyle precision.
As fans and fellow cricketers pay tribute to his incredible Test career, here’s a closer look at the rigorous wellness and fitness principles that helped Kohli maintain peak performance for over a decade.
Five fitness rules Virat Kohli swears by
Early mornings and daily structure
Kohli’s mornings start early, a discipline that has played a significant role in his consistency. According to his personal fitness team, his day begins with hydration, stretching exercises, and often a short cardio session—all before breakfast. This structured start not only boosts physical readiness but also sharpens mental focus. Health experts emphasise that rising early helps regulate the body’s circadian rhythm, enhances productivity, and supports recovery, which is critical for an athlete juggling demanding schedules.
Functional training
While strength training forms a part of Kohli’s routine, his focus has long been on functional fitness – a style of training designed to enhance core strength, agility, balance, and mobility. Olympic lifts, agility circuits, and resistance-based drills form the core of his six-day training week. Kohli’s commitment to functional movements over aesthetic gym work has allowed him to improve endurance, speed, and on-field explosiveness. Fitness experts credit this well-rounded approach as one of the reasons he remained injury-free for much of his career.
Hydration and alkaline water
Hydration has been a cornerstone of Kohli’s fitness philosophy. He regularly consumes alkaline water, which is believed to help balance the body’s pH levels, improve hydration at a cellular level, and aid in metabolic efficiency. To replenish minerals lost through sweat, especially during matches and training, Kohli also includes natural electrolyte sources like coconut water and fresh fruit juices. This focus on hydration, often overlooked in traditional athlete routines, has contributed significantly to his sustained stamina and recovery.
Minimalist, clean rating
Perhaps one of the most dramatic lifestyle changes in Kohli’s evolution was his shift in diet. Once a self-professed fan of rich Indian dishes like Chole Bhature, he transitioned to a clean, largely plant-based diet, rich in proteins and devoid of processed sugar and dairy. In an earlier interview, Kohli detailed his food philosophy, “Ninety per cent of my food is steamed or boiled. No masala. Only salt, pepper, and lime… I’m not a fan of food for taste. I eat to stay fit.”
His daily meals often include salads, grilled vegetables, and plain lentils (dal), and he avoids heavy curries or fried food. By eating the same balanced meals consistently, Kohli maintains control over his cravings and keeps his body in optimal condition.
Sleep as a priority
Kohli has long advocated for quality sleep as a pillar of performance. He maintains a sleep schedule of 8-9 hours per night, emphasising rest and recovery as much as training. Together with his wife, actress Anushka Sharma, Kohli practices a “no gadgets before bed” policy, believing in the importance of digital detox to improve sleep quality. The couple has spoken publicly about their shared focus on wellness, mindfulness, and mental calm.