You’ve made it! Congratulations, whether it’s your first time or you're a seasoned pro, crushing HYROX is an achievement!
As the Official Hydration Partner, we know just how critical hydration is when you’re pushing your body to the limit. The right balance can help you perform at your peak and maintain your power-to-weight ratio throughout the event.
Did you know...
A 2% hydration loss
can affect your performance.
It may sound minimal, but even a 2% loss in fluids can have a noticeable impact. This dehydration can lead to fatigue, reduced endurance, slower reaction times, and dizziness. For a race as demanding as HYROX, proper hydration isn’t just a nice-to-have; it’s a must.
Signs of Dehdyration
There are signs to keep an eye out for that become particularly prevalent when you’re competing. Keep these in the back of your mind so you can tackle dehydration when it hits.
- Dry mouth/ thirst
- Fatigue
- Lightheadedness
- Muscle cramps
- Increased heart-rate
- Overheating
Visualising Sweat Loss
During a high-intensity, endurance race like HYROX, sweat loss plays a much bigger role than you might realise. The sweat you lose during each station directly impacts your hydration needs, and understanding this can help you stay on top of your performance throughout the race.
| Activity | Hydration Focus | Estimated Sweat Loss Per Round (Based on Average Weight & Height) |
|---|---|---|
| 1K Run (8 rounds) | Endurance & Recovery | 40-90 ml per round |
| SkiErg | Muscle Activation & Rehydration | 20-50 ml |
| Sled Push | Power Output & Recovery | 8-25 ml |
| Sled Pull | Strength & Stamina | 8-25 ml |
| Burpee Broad Jumps | Cardio Burst & Core Stability | 15-35 ml |
| Rowing | Upper Body Endurance | 20-50 ml |
| Farmer's Carry | Grip Strength & Focus | 15-35 ml |
| Sandbag Lunges | Full Body Activation & Balance | 20-50 ml |
| Wall Balls | Core Stability & Endurance | 20-50 ml |
By the end of the race, you could have sweat up to 5 litres - that’s a lot of essential electrolytes lost.
Hydration: Before the Race
Once you begin sweating, you're already fighting a losing battle against fluid and electrolyte loss.
That’s why we recommended to start hydrating 24 - 48 hours before the event. Consume plenty of fluids with electrolytes throughout the day to ensure you're well-hydrated going into the competition.
Dr. Hydrate’s formula is packed with five key electrolytes:
- Sodium
- Potassium
- Magnesium
- Calcium
- Zinc
This combination supports your hydration levels, fluid retention and muscle function. When consumed before the race, it helps to distribute electrolytes efficiently throughout your body, giving you the best chance to perform at your peak.
Hydration: During the Race
Hydration is a strategy, not an afterthought.
In the middle of an intense HYROX race, your body is losing fluids faster than you can replenish them. Staying hydrated throughout is crucial to maintain performance
Here’s how to hydrate effectively during the race:
1. Sip strategically at hydration stations:
Don’t wait until you’re thirsty. By the time you feel thirst, dehydration has already begun.
Aim to take 2 - 3 sips (approximately 150-200 ml) after every 1km run to keep your fluid levels steady.
2. Don’t gulp:
Gulping large amounts of fluid can lead to bloating or discomfort, especially during high-intensity moments like burpees or lunges.
Small sips are easier for your body to absorb and help you maintain consistent energy.
3. Particularly hydrate after sweat-heavy stations:
After stations like running, SkiErg, rowing, and burpee broad jumps, replenish the fluids and electrolytes lost during these high-sweat activities. You’ll see us positioned at the entry and exit of every 1km run during HYROX so grab your Dr. Hydrate before tackling the next stage.
4. Keep Dr. Hydrate on hand:
With Dr. Hydrate’s optimised formula, you’re replenishing not just water but essential electrolytes like sodium and potassium, helping your muscles recover faster and reducing the risk of cramps or fatigue.
5. Adjust for your sweat rate:
If you’re sweating heavily, you may need to take in a bit more fluid at each station. Listen to your body and hydrate accordingly.
Pro Tip:
Don’t skip hydration stations, even if you're feeling strong. Consistent hydration helps you maintain peak performance across all eight rounds. Picking up those essential electrolytes and key ingredients in Dr. Hydrate could make a significant difference in your performance and recovery.
Post-Race Hydration
Once you’ve crossed the finish line, make sure that you start the recovery process ASAP. Recovery begins as soon as you finish.
• Replenish with 500ml - 1L of Dr. Hydrate within 30 minutes post-race.
• Prioritise rehydration to restore lost fluids, speed up muscle recovery, and reduce post-race fatigue.
KEY INGREDIENTS
Electrolytes
These are your ticket to achieving your HYROX goals.
Glutamine
Supports muscle repair and reduces soreness after intense exertion. Glutamine helps with recovery to prevent muscle breakdown and promotes faster healing.
L-Carnitine
Supports fat metabolism and aids in reducing post-race fatigue. L-Carnitine helps shuttle fatty acids into cells to be used for energy, improving recovery time.
Magnesium
Crucial for proper muscular contractions and cramp prevention, as well as for transporting oxygen throughout the body. Proper hydration with magnesium helps keep your muscles relaxed and prevents fatigue during the race.
Selenium
A vital part of enzymes and proteins that create DNA. It can help with improving cognition, immune system function and fertility.
Zinc
Boosts the immune system, healing and protein creation. The body has no zinc storage system so a daily dose before, during and after the race is essential for your recovery.
B Vitamin Complex
To help the production of energy while promoting cell health, brain function, digestion, nerve function and cardiovascular health - crucial for the stamina and focus needed during a HYROX race.
Probiotics
Probiotics promote proper intestinal digestion and boosts gut health which can be impacted by intense physical activity.
72 Sea Minerals
Aquamin is found in seaweed from the North Atlantic seabed and contains 72 trace marine minerals. These can boost muscle strength & performance, assist with gut & bone health, enhance memory functions and improve energy & stamina.
Shop Dr. Hydrate
Shop nowRecovery Station
Find Dr. Hydrate at the recovery station post-race as we deliver the key electrolytes, vitamins and minerals to athletes to help maintain hydration and support muscle function during HYROX.
Dr. Hydrate is formulated to maximise the power-to-weight ratio of athletes and ensure they remain properly hydrated and replenished. It’s the all-in-one drink for everyday hydration and it’s a must-have on race day.
See you at the Recovery Station!