The Importance of Water with GU Gels
For most energy gels, including the traditional GU Energy Gel, the short answer is a firm yes—you should always consume them with water. These gels are highly concentrated with carbohydrates to provide a quick energy boost. When you ingest this thick, sugary mixture, your body needs water to properly dilute and process it. Drinking water helps move the sugars from your stomach into your small intestine, where they are absorbed into the bloodstream and delivered to your working muscles. This process is known as osmosis. Without water, the concentrated gel can pull fluid from your body into your digestive tract, leading to cramps, nausea, and dehydration.
Why Hydration is Critical for Digestion
When your body is working hard during exercise, blood is diverted away from the digestive system and toward the muscles. This means your stomach is not functioning at full capacity. Introducing a thick, sugary gel without fluid forces your body to work harder to digest it, increasing the risk of gastrointestinal issues. A few sips of water with your gel helps your digestive system process the fuel more smoothly and efficiently, allowing your body to focus its energy on performance.
Proper Technique: How to Take a GU Gel with Water
For most endurance athletes, the best practice is to take an energy gel every 30 to 45 minutes during activity lasting over an hour. With each gel, aim for about 4–6 ounces of plain water. This is typically two to four good sips from a bottle or cup. The water helps speed up the absorption process, getting the energy to your muscles as quickly as possible.
It is crucial to avoid mixing your energy gel with a sports drink simultaneously. Combining the concentrated gel with the sugars already in a sports drink can overload your stomach with too much simple sugar, almost guaranteeing digestive distress. Instead, alternate between consuming a gel with plain water and drinking your sports beverage throughout your race or training session.
The Exception: Isotonic and Liquid Gels
Not all gels are created equal, and some are formulated to be consumed without extra water. These are typically called isotonic gels or liquid energy gels. Unlike the thicker, traditional gels, isotonic products contain a higher water content, making them less concentrated and easier for the body to absorb. For example, GU Energy also offers a Liquid Energy Gel, which has a thinner consistency. However, even with these, GU still recommends drinking water alongside them to maximize absorption. If you choose an isotonic gel, it's still vital to maintain overall hydration with water or an electrolyte drink during your activity.
Comparison of Traditional vs. Isotonic Gels
| Feature | Traditional GU Energy Gel | Isotonic Gels (e.g., HIGH5 Energy Gel Aqua) |
|---|---|---|
| Consistency | Thick, syrupy, concentrated | Thinner, more fluid, drink-like |
| Water Requirement | Requires water for optimal absorption and to prevent stomach issues | Does not require additional water for absorption, but overall hydration is still necessary |
| Carbohydrate Content | High concentration of carbs (approx. 22-23g) in a small packet | Lower carb concentration per volume due to higher water content |
| Electrolytes | Contains sodium | Often contains added electrolytes like sodium and potassium |
| Convenience | Smaller, lighter to carry if you have a separate hydration source | No need to carry extra water specifically for the gel, but bulkier per serving |
Practice Your Fueling Strategy
One of the most important rules of endurance sports nutrition is to never try anything new on race day. This includes your fueling and hydration strategy. You should test and refine your approach during your long training sessions. By practicing with GU gels and water, you can train your stomach to handle the nutrition and find the optimal timing that works for your body. If you consistently experience stomach issues, try different flavors or brands, or consider switching to an isotonic gel. Keeping a log of what you consume and how your body reacts is an excellent way to track what works best for you.
The Dangers of Skipping Water
Ignoring the need for water when taking a concentrated energy gel can lead to several performance-inhibiting problems:
- Gastrointestinal Distress: The most immediate risk is stomach cramps, bloating, and nausea. A stomach full of concentrated sugar and a lack of fluid is a recipe for disaster.
- Slowed Absorption: Without water, the gel will sit in your stomach longer, delaying the delivery of carbohydrates to your muscles. This defeats the purpose of taking a fast-acting gel in the first place.
- Dehydration: While taking a gel without water doesn't cause immediate, severe dehydration, the fluid-pulling effect in your gut contributes to overall fluid loss during prolonged exercise, negatively impacting your performance.
- Dental Issues: High sugar content, combined with the dry mouth that can occur during running, increases the risk of tooth enamel erosion. Rinsing your mouth with water after consuming a gel is a good preventative measure.
Conclusion
In summary, for most standard GU Energy Gels, the answer to the question, "are you supposed to drink water with GU?" is a definitive yes. Pairing each gel with a few sips of plain water is the recommended strategy for efficient carbohydrate absorption and to prevent stomach issues. The only common exception is the use of isotonic or liquid gels, which contain a higher pre-mixed water content, though maintaining overall hydration is still key. By practicing your fueling strategy in training and always having a hydration source readily available, you can unlock the full performance benefits of your energy gels without risking a mid-race meltdown. For more details on their products, visit the official GU Energy Labs website.
Fueling Smart: Key Strategies for Using GU Gels
- Always use water: Take a few sips of plain water with every concentrated GU gel to aid absorption and digestion.
- Time it right: Consume your first gel about 60-90 minutes into your workout and every 30-45 minutes thereafter.
- Avoid sugar overload: Do not chase a gel with a sports drink, as the high sugar concentration can upset your stomach.
- Practice in training: Test your fueling strategy during training sessions, not on race day, to ensure your body tolerates it.
- Understand gel types: Be aware of the difference between traditional concentrated gels (need water) and isotonic gels (higher water content).
- Stay hydrated overall: Remember that gels are fuel, not a complete hydration solution; you still need to drink fluids throughout your exercise.
GU Energy Gel FAQs
Question: How much water should I drink with one GU gel? Answer: It is recommended to take about 4–6 ounces of water with each GU energy gel. This is typically just a few sips and helps dilute the concentrated gel for better absorption.
Question: What happens if I don't drink water with my GU gel? Answer: Consuming a concentrated gel without water can lead to stomach cramps, bloating, and nausea. The body pulls fluid from elsewhere to digest the sugar, which can disrupt your performance.
Question: Can I take GU gels with a sports drink instead of water? Answer: It is generally not recommended to take a gel with a sports drink. This combination delivers a very high concentration of sugar, which can be hard for your stomach to process and may cause digestive issues.
Question: Do I need to drink water with GU's Liquid Energy Gels? Answer: While GU's liquid gels have a thinner consistency, they still recommend drinking water alongside them to maximize the speed of absorption.
Question: When is the right time to take my first GU gel during exercise? Answer: For exercise lasting over an hour, take your first gel 60–90 minutes into your activity. For shorter, high-intensity workouts, you might take one 10-15 minutes before starting.
Question: How often should I take a GU gel during a long race? Answer: Most athletes benefit from taking one GU energy gel every 30–45 minutes during endurance events that last longer than 60-90 minutes.
Question: Is it normal to get stomach issues with energy gels? Answer: Yes, some individuals have sensitive stomachs and may experience gastrointestinal distress. It is important to experiment with different gel types, flavors, and hydration strategies during training to find what works best for you.
