HYROX Hydration Strategy: Electrolytes, Sodium & Race Day

September 1, 2025

Why Hydration Matters in HYROX

HYROX is one of the toughest endurance events out there. Eight 1K runs, each followed by a brutal workout; sled pull and push, ski and row erg, burpees, lunges, farmers carry and wall balls all in less than 90 minutes, your body is pushed to its absolute limit.

That intensity means huge sweat losses. Indoors, under bright lights, athletes can lose 1-2 litres of sweat per hour. Each litre carries away 600-1,200 mg of sodium which is the most important electrolyte for endurance performance. Without replacing it, cramps, fatigue, and brain fog are inevitable.

This is why a HYROX hydration strategy isn’t just about water. It’s about getting the right electrolytes, at the right dose, to stay sharp from the first run to the last wall ball.

How Much Sodium Do You Need for HYROX?

Typical sodium loss for a HYROX athlete:

1-2 L sweat per hour

600-1,200 mg sodium per litre

= 1,200-2,400 mg sodium per race

Most “sports drinks” only give ~200-400 mg sodium. That’s nowhere near enough.

This is why many HYROX athletes use IONIC 800 (800 mg sodium per serving) to properly match race-day demands.

Shop IONIC 800 Electrolyte Powder

Race-Week Hydration Plan

24 Hours Before Race

Drink 2-3 litres of water.
Add 1 serving of IONIC 800 in the evening to pre-load sodium.

Race Morning

1 serving of IONIC 400 with breakfast, 2-3 hrs before your start time.
Sip ~500 ml plain water in the final hour.

During Hyrox

Sips when you can between runs/stations.
Aim for ~1 serving of IONIC 800 across the race.
Keep a bottle at your transition if rules allow.

Post-Race Recovery

1 serving of IONIC 800 within 30 mins.
1-2 L water over next few hours + carbs/protein meal.

Why Electrolytes Beat Sugar Drinks in HYROX

Sports drinks = mostly sugar, low sodium.
IONIC Endurance = high sodium, zero sugar, pure electrolytes.
Pair electrolytes with gels or carbs if needed - but don’t rely on sugary drinks for hydration.

Final Word: HYROX Hydration in the UK

HYROX UK events are growing fast, and the demand on athletes is brutal. Whether it’s London, Manchester, or Birmingham, the conditions are hot and intense indoors.

Your strategy should be simple: replace the sodium you lose, don’t overload on sugar, and fuel clean. That’s why endurance athletes across Hyrox now choose IONIC 800 for race day.