Your guide to fueling smart, staying fast, and finishing strong
If there’s one thing we’ve learned at Red Dot Running Company, it’s that Hyrox rewards the prepared. And while you can train for the wall balls and burpee broad jumps, you can’t outwork poor fuelling.
So we tapped our founder and endurance athlete Jeri Chua for her personal take on Hyrox-specific nutrition—what to eat, when to hydrate, and how to avoid cramping or crashing mid-race. Whether you're going for a PB or just trying to finish with a smile (and your legs intact), here’s how to get your body in sync with your goals.
🥤 Hydration: Start Early, Stay Ahead
Hyrox isn’t just a strength test—it’s a sweat-fest. And dehydration can sneak up on you fast. Jeri’s rule? Start hydrating the day before, and keep sipping steadily from the warm-up to the final sled push. how do you know if you're getting enough? Follow the CCC rule: Clear, Constant & Copius. Your pee, that is.
Top Picks for Electrolytes:
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Bix Active Grapefruit – light, effective, and gut-friendly
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Bix Active Pomegranate + Caffeine – adds a clean energy boost to your hydration
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Tailwind Nutrition Non-Caffeinated – ideal for longer efforts and balanced refuelling
⚡️ Race Day Fuel: Small, Fast, Effective
You don’t want a full stomach at the start line. Instead, think light carbs + easy-to-digest fuel. Jeri swears by quick-acting energy sources that don’t spike and crash. One gel 20-30 minutes before the start will get your energy levels prepped. One more gel or some chews halfway through will add a much needed boost for the dreaded wall balls at the end.
What to stash in your gear:
Maurten GEL 100 CAF 100 – clean, dual-carb formula + 100mg caffeine for real stamina
Bonk Breaker Sour Blue Razz Chews – tasty, chewable energy that won’t upset your stomach
Bonus Tip: Smash a Maurten GEL or pop a few Bonk Breaker chews every 30-40 mins to keep energy steady.
Explore all energy gel fuel options here:
👉 Energy Gels at RDRC
🛑 Beat the Cramp, Don’t Let It Beat You
Tight hamstrings mid-row? Calves seizing during wall balls? TOFU ARMS?? (yes, it's a thing!) Cramping is a silent time killer—and avoidable.
Jeri recommends having a plan for prevention and quick intervention.
Must-Haves: CrampFix – a fast-acting formula that can stop cramps mid-race
Prioritize sodium intake before and after the event with electrolytes and whole-food meals. Need a targeted response for electrolyte loading? Try Unived Salt Caps - they are caffeinated so will provide an added boost during workouts.
Another fave are these Saltstick Caps, which provide a buffered electrolyte release to help you stay hydrated and on top of your electrolytes when you’re training, especially in our tropical heat. And yes, there is a caffeinated version too.
☕️ Wanna learn more about how caffeine can boost both training and race-day performance? Check out this post.
Smart Tips from Jeri for a Faster Hyrox
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Avoid sugar overload: Not all gels are created equal. Look for slow-burn carbs like Maurten or Lecka Energy Gel that don’t cause GI issues.
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Don’t wait to drink: If you feel thirsty, you’re already late. Use a handheld bottle or place your bottle strategically for quick sips between stations.
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Know your stations: Plan ahead where to take your gels or chews (e.g. before the row or Farmer’s carry).
- Trial your fuel in training: Race day is no time for surprises. Do a dry run of your fuel plan during simulation events or longer workouts. We like WAO Fitness at Dempsey for this!
The Finish Line
Fueling for Hyrox isn’t complicated—but it is crucial. With the right prep, the right hydration, and a few go-to products on hand, you’ll feel stronger, recover faster, and maybe even crush that elusive Hyrox time.
Want more guidance?
👉 Visit us in-store or drop us a DM—we’re here to help you eat to compete. Or check out our 2025 HYROX GEAR PREP GUIDE so you can be ready for your next Hyrox race. Wanna stay in the know and not miss out on any key sports events? Bookmark our RDRC Race Calendar today!
