Best Endurance Supplements: Gels, Electrolytes & Beetroot.

Electrolyte Sachets vs Energy Gels vs Beetroot Shots

These products are often grouped together as endurance supplements, but understanding their different roles makes it easier to build a useful training and race-day routine.

Electrolyte Sachets: Benefits, Ingredients and When to Use Them

Electrolyte sachets are single-serve portions of electrolyte powder designed to be mixed with water. They offer a convenient way to carry a measured serving of electrolytes to the gym, on a run or when travelling to a race.

Many contain sodium, potassium and sometimes magnesium, calcium or chloride. However, the amounts vary considerably between products.

What Are the Benefits of Electrolyte Sachets?

• Sodium replacement: Helps replace the main electrolyte lost through sweat.
• Practical hydration: Makes it easier to prepare an electrolyte drink away from home.
• Measured servings: Lets athletes compare sodium amounts per sachet.
• Training convenience: Useful for running, cycling, HYROX and long gym sessions.

What Should You Look for in Electrolyte Sachets?

The most important label detail for many sweaty endurance sessions is the amount of sodium per serving.

Look beyond the total weight of the sachet. A larger powder serving does not necessarily provide more sodium.

Electrolyte Sachets vs Electrolyte Powder Tubs

Sachets are portable and convenient. Powder tubs can be practical for athletes who train frequently and prepare drinks at home.

The format itself does not determine performance benefits. Compare the electrolyte dose, ingredients, mixing instructions and cost per serving.

EFECTIV's hydration supplements include electrolyte powders in multi-serving tubs, offering an alternative to individual electrolyte sachets.

What Do Electrolytes Actually Do During Exercise?

Electrolytes are minerals that carry an electrical charge when dissolved in fluid. They contribute to fluid balance, nerve signalling and muscle function.

The main electrolytes found in sports hydration products include sodium, chloride, potassium, magnesium and calcium.

Why Is Sodium Important for Runners?

Sodium is the principal electrolyte lost in sweat. Sweat losses vary significantly between athletes and can increase during prolonged exercise or hot conditions.

Replacing some sodium can be useful when sweat losses are substantial, particularly during longer events.

However, sodium requirements are individual. Taking more electrolytes than necessary does not automatically improve performance, and sodium does not prevent every case of exercise-associated cramping.

How Much Sodium Do You Need During Exercise?

There is no single sodium target suitable for every athlete. One endurance nutrition review suggests an initial range of approximately 300–600mg sodium per hour in situations such as prolonged exercise, high sweat rates or particularly salty sweat.

This is a starting point for individual planning, not a universal dose. Exercise duration, weather, sweat sodium concentration and fluid intake all matter.

Do You Need Electrolytes for a 5K Run?

Usually, a short run in cool conditions does not require a dedicated electrolyte supplement if you are normally hydrated and eating adequately.

For longer sessions, hot weather or heavy sweating, electrolyte replacement may become more useful.

Energy Gels for Running: Benefits, Timing and How Many to Take

Energy gels are concentrated carbohydrate products designed to provide fuel during exercise. They are commonly used by runners, cyclists and triathletes because they are compact and relatively easy to carry.

Many gels use glucose, maltodextrin, fructose or combinations of these carbohydrates. Some also contain caffeine or sodium.

What Do Energy Gels Do?

During prolonged exercise, carbohydrate availability can influence how well you maintain your pace and effort.

Energy gels provide carbohydrate that contributes to exercise fuel availability. They can help athletes reach carbohydrate intake targets without relying entirely on solid foods.

When Should You Take Energy Gels?

For endurance exercise lasting approximately 1–2.5 hours, sports nutrition guidance commonly recommends 30–60g of carbohydrate per hour.

For longer events, trained athletes may tolerate up to approximately 90g per hour using appropriate carbohydrate mixtures, but this requires practice and is not necessary for everyone.

How Many Energy Gels Do You Need Per Hour?

It depends on the carbohydrate content of the gel.

For example, if an energy gel contains 25g carbohydrate:

These are illustrative calculations, not EFECTIV product specifications. Check the carbohydrate content of your chosen gel and count any carbohydrate consumed through sports drinks or other foods.

Should You Take Energy Gels With Water?

Follow the instructions on the product. Many concentrated gels are best taken with water to improve comfort and help manage the concentration of carbohydrate in the digestive system.

Isotonic gels may have different instructions. Practise with the exact product during training.

Do Energy Gels Cause Stomach Problems?

Some athletes experience bloating, nausea or digestive discomfort, particularly when taking large amounts of carbohydrate without sufficient practice.

Start with a manageable intake, increase gradually if required and test your fuelling plan during training rather than on race day.

Beetroot Shots for Running and Endurance: Do They Work?

Beetroot shots are concentrated beetroot drinks that may provide dietary nitrate, a compound studied for its potential effects on exercise performance.

Dietary nitrate can be converted into nitrite and then nitric oxide through processes in the body.

Nitric oxide plays a role in blood vessel function and other physiological processes relevant to exercise.

What Are the Benefits of Beetroot Shots?

Research suggests that dietary nitrate supplementation may improve exercise economy, endurance capacity or performance in certain activities.

However, the size and consistency of benefits vary. Responses may depend on the athlete's training status, exercise duration, dose and testing conditions.

Highly trained endurance athletes may experience smaller or less consistent improvements than recreationally trained individuals.

How Much Nitrate Should a Beetroot Shot Contain?

The Australian Institute of Sport identifies approximately 350–500mg dietary nitrate, equivalent to around 6–8mmol, as a commonly studied dose.

Importantly, the volume of beetroot juice is not the same as the nitrate dose. Two beetroot shots of the same size may contain very different nitrate amounts.

When Should You Take a Beetroot Shot Before Running?

Research-based protocols commonly use dietary nitrate approximately 2–3 hours before exercise.

Some studies also investigate daily nitrate intake over several days before competition.

Beetroot shots should be tested during training, particularly if you are unfamiliar with their taste or digestive effects.

Should You Avoid Mouthwash After Taking Beetroot Shots?

Antibacterial mouthwash can interfere with oral bacteria involved in converting dietary nitrate into nitrite. For athletes using nitrate supplementation, this may reduce the intended physiological effect.

Do not change prescribed oral healthcare without professional advice.

Are Beetroot Shots Suitable for Everyone?

Not necessarily. People with low blood pressure, relevant medical conditions or medication affecting blood pressure should seek professional advice before using concentrated nitrate products.

Beetroot can also temporarily change urine or stool colour, which is generally harmless.

Read more in our guide to nitrates for running and HYROX.

Where Does a Race Pack Fit Into Your Endurance Nutrition Plan?

A well-planned race nutrition setup should address three separate requirements:

For athletes considering EFECTIV's Race Pack, the key questions are whether it provides a declared nitrate dose, how that compares with research-based protocols and how it fits alongside carbohydrate and hydration products.

Always follow the product's verified serving instructions. A Race Pack should be evaluated by its actual ingredient amounts rather than assuming it contains a clinically studied beetroot nitrate dose.

What Endurance Supplements Do You Need for Different Race Distances?

Race duration is often more useful than distance alone when deciding how much carbohydrate and hydration support you need.

For events lasting several hours, carbohydrate intake and hydration planning generally deserve more attention than adding numerous supplements.

Example Endurance Race-Day Fuelling Timeline

The following example is designed for a healthy adult preparing for an endurance event lasting approximately two hours. It is an illustrative framework, not an individual prescription.

Electrolytes, Energy Gels and Beetroot Shots for HYROX

HYROX combines eight 1km runs with eight functional workout stations. This creates a mixture of endurance, strength and repeated high-intensity demands.

The right fuelling strategy depends heavily on your expected finish time.

Do You Need Energy Gels During HYROX?

For athletes racing for longer than an hour, carbohydrate intake may be worth considering, particularly when total event duration approaches 90 minutes or more.

However, consuming gels during HYROX may be less convenient than during a road race. Check event rules, access to fluids and where consumption is practical.

Are Electrolytes Useful for HYROX?

Potentially, especially for athletes who sweat heavily or race in warm indoor conditions. Hydration planning should consider fluid and sodium losses without encouraging excessive drinking.

Do Beetroot Shots Improve HYROX Times?

Dietary nitrate has been studied in endurance and intermittent high-intensity exercise, but direct evidence establishing improvements in overall HYROX race times remains limited.

A beetroot shot may be considered as part of a researched pre-race strategy, but it should not replace running fitness, station practice or adequate fuelling.

For more guidance, read our HYROX 2027 race calendar and training guide.

EFECTIV Hydration Supplements for Endurance Training

EFECTIV offers several hydration products for athletes with different training needs.

7 Endurance Supplement Mistakes to Avoid

1. Using electrolytes instead of carbohydrates: Electrolyte-only products do not provide the same fuel as energy gels.
2. Taking too many gels at once: Large carbohydrate doses can cause digestive discomfort.
3. Ignoring sodium amounts: Compare milligrams per serving rather than sachet size.
4. Drinking excessive water: Overhydration can be dangerous, even when electrolytes are used.
5. Buying beetroot shots without checking nitrate: Beetroot content alone does not establish an effective nitrate dose.
6. Trying new supplements on race day: Practise with products during training.
7. Expecting supplements to replace training: Fitness, fuelling, sleep and recovery remain essential.

Endurance Supplements FAQs