HYROX is raced indoors, often in large halls packed with people. They can get warm, and you will sweat a lot. Arriving well hydrated matters more than drinking during the race.
This is general guidance. If you have a medical condition, get advice from a professional.
Before race day
Drink normally in the days before the race. There is no need to drink excessively. A simple check is the colour of your urine: pale yellow is about right.
Race morning
Drink with breakfast and sip water or a sports drink until about 30 minutes before your start. Stop drinking large amounts close to the start so you do not need the toilet mid-race.
Electrolytes
If you sweat heavily or the hall is hot, a drink with electrolytes (sodium in particular) can help. Sports drinks or electrolyte tablets both work. Try them in training first.
During the race
For most races, you do not need to drink during the race. If the event provides water and you feel you need it, a few sips is fine. For longer races or hot venues, it can make more sense. Try whatever you plan to do in training.
Too much water
Drinking very large amounts of plain water before and during exercise can be harmful. Drink to thirst, and do not force down more than you need.
After the race
Drink water or a sports drink, and eat something. Keep drinking through the rest of the day.
Signs of dehydration
Thirst, headache, dizziness and dark urine are common signs. If you feel unwell during or after the race, stop and tell a member of the event staff or medical team.
Training in heat
If you often train in a cool gym and race in a hot hall, some training in warmer conditions helps. See training in heat and humidity.
Related
Race-day fuelling covers food, and our race-day checklist covers what to bring.