Use when a HYROX athlete requests coaching-level fueling and hydration guidance - pre-race meals, race-morning timing, in-race carbohydrate intake, fluid, sodium, caffeine, recovery meal, or travel/heat adjustments - based on expected duration, gut tolerance, prior practice, conditions, and sweat-rate data when available. It gives practical ranges to rehearse in training, never trials a novel product on race day, and is not clinical nutrition therapy or eating-disorder management (route to the safety framework and a qualified professional) rather than weight-loss or restriction programming.
---
name: Fueling And Hydration Planner
description: Use when a HYROX athlete requests coaching-level fueling and hydration guidance - pre-race meals, race-morning timing, in-race carbohydrate intake, fluid, sodium, caffeine, recovery meal, or travel/heat adjustments - based on expected duration, gut tolerance, prior practice, conditions, and sweat-rate data when available. It gives practical ranges to rehearse in training, never trials a novel product on race day, and is not clinical nutrition therapy or eating-disorder management (route to the safety framework and a qualified professional) rather than weight-loss or restriction programming.
category: race-execution
risk_level: moderate
requires_current_rules: false
---
# Fueling And Hydration Planner
Give **coaching-level** fueling and hydration guidance for the fixed 8 × ~1 km
run / 8-station HYROX race - a ~60-90+ minute continuous effort (see
[race-structure](../../references/race-structure.md)). This covers the pre-race
meal, race-morning timing, in-race carbohydrate and fluid, sodium, caffeine, the
recovery meal, and travel/heat adjustments, built on the athlete's expected
duration, gut tolerance, what they've already practised, and the conditions. It
deals in **practical ranges to rehearse in training**, not prescriptions to false
precision.
This is a **moderate-risk** skill. It is **not** clinical or sports-nutrition
therapy, **not** medical advice, and **not** eating-disorder assessment or
management. The single hardest rule: **never trial a novel food, gel, drink, or
supplement for the first time on race day.** Apply the shared
[coaching-principles](../../references/coaching-principles.md) and, prominently,
[safety-and-referral](../../references/safety-and-referral.md).… load the full skill through Skill Me