For most training sessions, the core essentials are electrolytes for hydration and carbohydrates for energy. Electrolytes help replace sodium lost through sweat, while products like energy gels, chews and hydration mixes provide fuel to maintain performance. The right combination depends on your session length and intensity, but starting with simple, proven products is usually the most effective approach.

Electrolytes are designed to support hydration by replacing sodium and minerals lost in sweat. Energy gels and chews provide fast-absorbing carbohydrates to fuel your muscles during longer sessions. Hydration mixes often combine both, delivering fluids, electrolytes and carbohydrates in one solution. Choosing between them depends on whether your priority is hydration, energy, or a balance of both.

Electrolytes can be used before, during and after training to support hydration, especially in longer sessions or warmer conditions. Energy gels and chews are typically used during workouts lasting over 60–90 minutes, when your body needs a steady supply of carbohydrates to maintain performance. Using the right products at the right time can help prevent fatigue and support consistent output.