HYROX is eight 1km runs with a functional station after each one. Most people finish somewhere between one and two hours, indoors, in a warm, crowded venue. That's a long, sweaty effort, so it's worth going in with a simple hydration plan rather than guessing on the day.
Uthrive is trusted by HYROX athletes, and we've spent plenty of time around the race floor. Here's a simple race day hydration plan you can adapt to your own needs.
The days before
- Hydrate steadily for two to three days. No need to overdo it. Just keep a bottle with you and sip regularly.
- Include some electrolytes if the weather's hot or you're still training hard.
- Practise your race drinks in training. Never try something new on race day.
Race morning
- Drink with breakfast, two to three hours before your wave.
- Top up an hour before with water or a drink with electrolytes, then sip lightly.
- Don't flood yourself. Arriving with a sloshing stomach doesn't help, and toilets at venues get busy.
- Warm up with a bottle nearby. Venues are often warm, so keep sipping during your warm up.
During the race
HYROX venues usually have water available on course. A few tips:
- Know where the water is before you start, so you're not hunting for it mid-race.
- Take small sips at natural pause points, often after a run and before the next station.
- Don't skip it in the second half. Thirst catches up around the lunges and wall balls.
- Think about sodium if you're out there a long time. If you'll race for well over an hour, or you sweat heavily, a pre-race drink with electrolytes is worth considering.
Doubles and relay
With more rest between efforts, you have more chances to drink. Keep a bottle in your area and sip when your partner is working.
After you cross the line
- Rehydrate in the first hour. Keep sipping rather than downing a litre at once.
- Replace electrolytes. You'll have lost a lot of sodium in sweat. A drink with electrolytes and a salty meal both help top it up.
- Eat properly. A meal with protein and carbohydrate is a sensible habit after a big effort.
A cold can of Uthrive at the finish is a good habit: lightly sparkling, low sugar with no added sugar, with real salt from Lake Deborah and real fruit. More ideas in hydration habits for the hour after training.
Training to race
Your hydration plan should be part of your training. Do a few full or half simulations, drink exactly as you plan to on race day, and notice how you feel at the back end. If something doesn't sit right, look at what you drank and ate beforehand. Our breakdown of HYROX stations in order helps you plan where to drink.
Common mistakes
- Trying a new drink or gel on race day.
- Drinking huge amounts right before the start.
- Forgetting the warm up area is hot too.
- Skipping fluids after the race and going straight to celebrations.
Frequently asked questions
Should I drink electrolytes before HYROX?
Many athletes have a drink with electrolytes an hour or so before their wave, especially if they're a heavy sweater or the venue is warm. Practise it in training first.
Can I drink during a HYROX race?
Yes. Water is usually available on course. Small sips at natural pause points work best.
How long is a HYROX race?
Most people finish in roughly one to two hours, depending on division and fitness.
Is Uthrive good after HYROX?
Uthrive is trusted by HYROX athletes as a post-race drink. It's lightly sparkling with real salt and no added sugar.
Do I need electrolytes for HYROX training?
For long, sweaty simulation sessions, topping up electrolytes after training is worth considering. See our gym hydration guide.
More reading: the best time to drink electrolytes, electrolytes in hot weather and best electrolyte drinks in Australia. Stock up with a mixed box.
General information only, not medical advice. If you have a health condition, talk to your doctor about your hydration needs.
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