Can You Mix Running Gel with Water? Expert Guide to Fueling Strategy

December 10, 2025 •

4 min read

According to sports nutrition experts, most traditional energy gels are extremely hypertonic, meaning they are more concentrated than your body fluids. While you can and should mix many types of running gels with water, the method and necessity depend heavily on the type of gel you are using and your individual fueling strategy.

Quick Summary

Mixing running gels with water is possible and often necessary for optimal digestion and absorption, particularly with concentrated traditional gels. Isotonic gels, however, are pre-mixed and can be consumed without additional water. Diluting gels in a bottle can prevent stomach issues and simplify mid-run fueling.

Key Points

Necessity: Most traditional, concentrated running gels must be consumed with water to aid digestion and absorption.
Isotonic Gels: Isotonic gels are pre-mixed and do not require extra water for consumption, as they have a lower carbohydrate concentration.
GI Distress: Diluting traditional gels helps prevent gastrointestinal issues like cramping, bloating, and nausea caused by high sugar concentration.
Consumption Method: Many runners mix multiple traditional gels into a single soft flask with water for easier, consistent fueling on the go.
Mixing Ratio: A good starting point is one gel packet with 8-12 ounces of water, but personal testing during training is essential to find what works for you.
Avoid Sports Drinks: Do not mix energy gels with other sports drinks, as this can create an overly concentrated sugar solution that may upset your stomach.

Understanding Gel Types: Traditional vs. Isotonic

Before deciding whether to mix your gel with water, it's crucial to understand the two main types of energy gels available: traditional gels and isotonic gels. The key difference lies in their osmolality, or concentration relative to your body fluids.

Traditional Energy Gels

Composition: These are thick, concentrated sources of carbohydrates (often maltodextrin and fructose) designed to deliver a high energy dose in a compact form.
Hydration Requirement: Because of their high concentration, your body must pull water from its own stores to dilute and digest them. Failing to do so can lead to stomach upset, cramps, and even dehydration.
Mixing Practice: It is highly recommended to consume these gels with a few sips of plain water to facilitate faster absorption and prevent digestive issues. Mixing them into a bottle is an excellent way to pre-dilute them.

Isotonic Energy Gels

Composition: Isotonic gels are pre-mixed with water and electrolytes, giving them a thinner, more fluid consistency.
Hydration Requirement: These are formulated to have a similar concentration to your body's fluids, meaning they can be consumed without immediate additional water.
Mixing Practice: Mixing isotonic gels with water is not necessary, as it dilutes their intended composition. However, it's still essential to continue hydrating with water during your run, as the gel alone does not provide sufficient fluid for overall hydration.

Benefits of Mixing Running Gels with Water

For many runners, especially those with sensitive stomachs, mixing traditional gels with water offers several key advantages during long-distance efforts.

Reduced Gastrointestinal Distress: Consuming a highly concentrated gel can cause a fluid shift in your stomach, leading to bloating, nausea, and cramping. Pre-diluting the gel helps your stomach process the carbohydrates more smoothly.
Easier to Consume: Squeezing a thick, sticky gel packet and then chasing it with water can be a hassle, especially during intense running. Mixing multiple gels into a single soft flask allows for easy, controlled sips of a more palatable consistency.
Consistent Energy Delivery: By sipping on a pre-mixed gel solution, you can maintain a steadier intake of carbohydrates rather than experiencing the quick spike and crash that can sometimes occur with concentrated gels.
Trash Reduction: For ultra-runners or those concerned with waste, mixing multiple gels into one reusable flask eliminates the need for multiple gel packets during a race.

How to Mix Running Gels with Water

Successfully mixing gels requires a little practice to find the right ratio and method that works for you. Start with a ratio of one gel packet per 8-12 ounces of water and adjust based on your tolerance.

Here is a simple mixing process:

Gather your supplies: your preferred traditional energy gels, a reusable soft flask or water bottle, and hot or room-temperature water.
Add the gels to the flask. Using hot water first can help thicker gels dissolve more easily.
Add a small amount of water to the flask and shake vigorously to break up any clumps. A hand blender can also be used for a perfectly smooth consistency.
Fill the rest of the flask with the desired amount of water and shake again until fully incorporated.
Test the mixture on training runs to ensure it agrees with your stomach and provides the energy you need. Note your preferred concentration.

Comparison Table: Mixing Methods


Feature	Direct Gel with Water Chase	Pre-mixed Gel in a Bottle	Isotonic Gel (No Mix)
Convenience	Requires carrying gels and water separately; can be messy.	Very convenient; one bottle contains all your fuel and water.	The most convenient; no mixing or separate water required at consumption.
Digestion	Can cause GI distress if not enough water is consumed immediately.	Smoother on the stomach due to pre-dilution.	Gentle on the stomach; formulated for easy absorption.
Waste	Creates multiple used gel packets.	Reduces trash to a single reusable flask.	Creates one used packet per gel.
Energy Density	High; get a concentrated carbohydrate dose quickly.	Lower; energy is spread out over more liquid volume.	Lower; contains less carbohydrate per volume than traditional gels.
Best For	Runners comfortable with the taste and texture of gels who don't have stomach issues.	Runners with sensitive stomachs or those who find thick gels unappealing.	All runners, especially during hotter weather when hydration is a priority.

Considerations and Precautions

While mixing gels is a great strategy, there are important factors to keep in mind.

Do not mix gels with sports drinks. Combining concentrated gel with another carbohydrate-rich sports drink can lead to an overload of simple sugars, causing significant gastrointestinal upset.
Trial and error is key. The best way to know if mixing gels will work for you is to test it during training runs, not on race day. Experiment with different ratios and gel brands.
Hydration is still critical. A diluted gel bottle is a fueling solution, not a complete hydration solution. You will still need to consume plain water separately, especially during long runs or hot weather.
Choose the right gel. Some gels, like Maurten's hydrogel, have a very specific formulation that should not be altered. Always read the manufacturer's instructions.

Conclusion

For runners using traditional, hypertonic energy gels, mixing them with water is not only permissible but a highly effective strategy for preventing stomach issues and ensuring steady, hassle-free fueling. By pre-diluting gels into a soft flask, you can make concentrated fuel much easier to digest and consume on the move. However, this approach is unnecessary for isotonic gels, which are already pre-mixed. Regardless of your method, it is crucial to practice your fueling strategy during training and remember that a diluted gel is not a substitute for proper hydration with plain water. Find the method that works best for your stomach and race plan through careful experimentation.

Learn more about fueling for endurance sports from Crank Sports.

Frequently Asked Questions

Drinking water with a traditional, concentrated energy gel helps your body absorb the carbohydrates more quickly and smoothly, preventing the high sugar concentration from causing stomach distress, bloating, or cramping.

No, you should not mix all energy gels with water. While it's recommended for traditional gels, isotonic gels are specifically formulated to be consumed without extra water. Some gels with special hydrogel technology, like Maurten, also should not be diluted.

If you don't consume enough water with a traditional gel, your body will pull water from other areas to dilute the concentrated sugar in your stomach. This can lead to delayed absorption, stomach upset, and accelerated dehydration.

For many runners, mixing multiple gels into one soft flask is more convenient. It allows for steady, controlled consumption and eliminates the mess and waste of individual packets. However, individual gels might work fine for those who don't experience stomach issues.

It is not recommended to mix energy gels with sports drinks. Combining two concentrated carbohydrate sources can create a hypertonic solution that is difficult to digest and can lead to severe gastrointestinal issues.

For thicker gels, try adding a small amount of hot or room-temperature water to the bottle or flask first, then add the gel. Shake it vigorously to dissolve the gel before adding the rest of the water.

Yes. While isotonic gels contain enough fluid to aid in their own absorption, they do not replace the need for separate hydration. You should still sip on plain water to stay properly hydrated throughout your run.