Start with water for shorter sessions
If you have eaten normally, most short workouts need no snack. Keep water nearby and use breaks to drink. An hour with frequent rest breaks feels different from an hour of sustained running.
Plan for longer, sustained efforts
Carbohydrates can be useful as the effort gets longer. Try a carbohydrate drink or fruit purée during a break, or a gel you have tested and take it with water as directed. Sugar-free electrolyte tablets provide little or no carbohydrate. Check the label if you also want fuel.
Practise your plan in training
Test your choice in a similar session and note timing, energy and how your stomach feels. For HYROX, check your Athlete Guide for what the aid stations provide and what you can carry.
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