Coconut milk in most countries is the same consistency as dairy milk and contains added water. In the USA some brands call themselves coconut milk but are actually what other countries would call cocconut cream. Most curries use coconut cream rather than coconut milk, which contains no/less added water. I think what you are describing is coconut cream, or you are from the USA and use something called coconut milk but its actually quite thicker than what some others think of as coconut milk.
This -- if you are healthy, and listen to your body, you will know when to drink, because you are thirsty. There is no "one size fits all" daily quota.
I’ve heard if you wait until you feel thirsty to drink then you’re already dehydrated. I know when I’m not going out of my way to drink my urine is very yellow and I believe it’s supposed to be a light/clear yellow. At least that’s what I’ve always been told.
You shouldn't believe everything you hear or have been told.
A long time ago, the sportsscientists Ross Tucker and Jonathan Dugas wrote a series of articles about proper sports hydration, and how much of what we hear is more marketing than science, and the dangers of drinking too much -- especially for small women -- when trying to meet some artificial quota.
It's not that simple. When you live in a cooler climate, limited hydration is all that is necessary. When you live in a very hot and humid climate, you need to drink some water right after a workout or even during, but when you drink throughout the day, you start to get the lighter effects of hyponatremia, not feeling well, and if you can't drink water right after, you start to get the cell dehydration that takes days to get over (3 days). So, I drank a ton of water and then tried less water and lots of drinks like chocolate milk and gatorade plus potato chips for the salt and it was tough to get over the headaches from what I took to be dehydration but was a mix of dehydration in the cells and overhydration in the blood stream while trying to deal with the symptoms caused by the cell dehydration. But drink a glass of water right after exercising and drink the occasional glass of orange juice or the like every other day, in this climate, and you should be fine, I have realized.
In most of the world there is no such thing as a "hot and humid climate."
There is warm and humid, but the humidity by definition will make your attempt to cool by sweating useless, and your water loss will be limited by that simple fact. You overheat long before you can get dehydrated.
Some people fool themselves by the amount of unrequited sweat they see. Drenched with sweat that didn't work. In dry weather you sweat even more than that, by far! That's because dry water is hotter (90F and above is almost never humid) and when the ambient temperature is close to body temperature, sweat becomes the only means of cooling yourself.
In contrast, when it's 75 or 85F and humid, there is plenty of room to cool yourself by conduction, no sweat required, unless you insist on overexerting and overheating. Good conditions for long slow jog
It's not that simple. When you live in a cooler climate, limited hydration is all that is necessary. When you live in a very hot and humid climate, you need to drink some water right after a workout or even during, but when you drink throughout the day, you start to get the lighter effects of hyponatremia, not feeling well, and if you can't drink water right after, you start to get the cell dehydration that takes days to get over (3 days). So, I drank a ton of water and then tried less water and lots of drinks like chocolate milk and gatorade plus potato chips for the salt and it was tough to get over the headaches from what I took to be dehydration but was a mix of dehydration in the cells and overhydration in the blood stream while trying to deal with the symptoms caused by the cell dehydration. But drink a glass of water right after exercising and drink the occasional glass of orange juice or the like every other day, in this climate, and you should be fine, I have realized.
In most of the world there is no such thing as a "hot and humid climate."
There is warm and humid, but the humidity by definition will make your attempt to cool by sweating useless, and your water loss will be limited by that simple fact. You overheat long before you can get dehydrated.
Some people fool themselves by the amount of unrequited sweat they see. Drenched with sweat that didn't work. In dry weather you sweat even more than that, by far! That's because dry water is hotter (90F and above is almost never humid) and when the ambient temperature is close to body temperature, sweat becomes the only means of cooling yourself.
In contrast, when it's 75 or 85F and humid, there is plenty of room to cool yourself by conduction, no sweat required, unless you insist on overexerting and overheating. Good conditions for long slow jog
Superficially, this makes a lot of sense. However my practical experience doesn’t confirm that. 24C (75F) and rel humidity of 90% or higher is the absolute worst running weather that happens in Berlin because I lose as much water as at higher temps / lower humidity and it stays with me and I still overheat and my shoes stay wet for days and stink horribly. Dry 30C is actually much better to run in (although still too hot of course). As to measuring how much water I lose, I get it from the weight difference before and after the run. It’s 1.5 - 2 kg per hour of easy running for both warm/humid and hot conditions. My typical easy run is at hr 115-120. It’s 7:00 - 7:30 miles, so maybe I could jog slower to check your “long slow jog” suggestion, but my walking HR is ~105-110, so I don’t really run slower paces unless I’m injured.
I wonder if there’s any research or statistics on individual variations in runners in regards to cooling by sweating or convection. There is a (crazy, uselessly expensive) singlet from SOAR with graphene circuit which is supposed to improve cooling by convection. They say it’s for temps of 10-19C because above that sweat evaporation is way more important. And it doesn’t even have any perforation to improve evaporation. I got to wear it for a marathon at the lower half of the range and naturally it was drenched in sweat. I felt like it could’ve assisted in evaporating more. Of course, I don’t blame it for my loss on that day: I dropped off the lead pack to p00p, it’s a miracle I could still come 4th tbh.
Does it matter if the sweat is effective or not in this scenario? Practical experience tells me I lose a shocking amount of water weight in the course of a warm/hot humid day even at relatively low exertion rate.