Do You Have to Drink Water with CLIF BLOKS?

December 26, 2025 •

4 min read

According to the manufacturer and expert advice, you should always follow the consumption of CLIF BLOKS with a drink of water. This is not a suggestion but a critical part of your fueling strategy, ensuring your body can efficiently process the carbohydrates and electrolytes delivered by the chews during exercise.

Quick Summary

Yes, it is crucial to drink water with CLIF BLOKS to help with proper digestion and facilitate the absorption of carbohydrates and electrolytes to your working muscles.

Key Points

Yes, Drink Water: It is mandatory to drink water when consuming CLIF BLOKS to ensure proper digestion and nutrient absorption.
Facilitates Absorption: Water is required to transport carbohydrates and electrolytes from your stomach to your muscles, enabling the BLOKS to provide energy.
Avoids Stomach Issues: Without adequate water, the high sugar concentration in BLOKS can cause digestive distress, including cramping and discomfort.
Prevents Dehydration: Consuming solid sugars without water can pull fluid from your body into your gut, potentially worsening dehydration during exercise.
More Water Than Gels: Due to their semi-solid form, BLOKS require more water for digestion compared to thinner energy gels.
Electrolytes Aren't Enough: The electrolytes in some BLOKS flavors do not replace the need for plain water to maintain overall hydration and fluid balance.
Strategic Fueling: Incorporate water intake consistently with your BLOKS, following a timed schedule during prolonged activity for best results.

The Science of Chews: Why Hydration is Essential

CLIF BLOKS are a semi-solid, easy-to-chew source of carbohydrates designed for endurance athletes. Their simple sugar composition is intended for quick energy, but this rapid delivery system relies heavily on adequate hydration. When you consume a carbohydrate-rich food, your body needs water to help break it down and convert it into a usable energy source. Without sufficient fluid, this process is delayed and can lead to digestive issues and reduced performance.

Water's Role in Absorption

For CLIF BLOKS to work effectively, the carbohydrates and electrolytes must be absorbed from the gut and transported via the bloodstream to your muscles. Water is the primary vehicle for this transportation. It ensures that the nutrients are not left to sit undigested in your stomach, which can cause discomfort and slow down the energy boost you are seeking. By taking a sip of water with each chew, you help the body’s systems work in concert, maximizing the benefits of your fuel.

Dehydration and Digestive Distress: What Could Go Wrong?

Ignoring the recommendation to drink water with your BLOKS can have negative consequences for an endurance athlete. Here is what can happen:

Slowed Digestion: The body will attempt to pull water from your system into your stomach to process the sugars. This diverts fluids from other areas, including your muscles, where they are needed for performance.
Stomach Cramps: A high concentration of sugar in the stomach without enough water can cause gastrointestinal distress and cramping, severely impacting your ability to continue your activity.
Delayed Energy: Instead of a quick energy boost, the energy from the BLOKS may be delayed as your body struggles to digest them, meaning you might 'hit the wall' despite fueling.
Risk of Dehydration: The act of diverting water to your digestive system can actively contribute to dehydration, especially during hot, high-sweat activities.

CLIF BLOKS vs. Energy Gels: A Hydration Comparison

The hydration needs differ based on the fuel source. While both BLOKS and gels require water for proper absorption, their consistency dictates the volume of fluid needed. Gels are already a semi-liquid state, requiring less additional water for digestion compared to solid chews.


Fuel Source	Physical State	Digestion Effort	Hydration Requirement
CLIF BLOKS	Semi-solid chew	Higher	Critical; requires water to facilitate breakdown and absorption.
Energy Gels	Liquid/Semi-liquid	Lower	Necessary; less required than chews, but still essential for absorption.
Energy Bars	Solid	Highest	High; requires the most water to process solid food items.

Best Practices for Fueling with BLOKS and Water

Effective fueling involves a deliberate strategy that combines both fuel and fluid intake. It is not just about eating the BLOKS but integrating them into your hydration plan. Here are some key steps for using CLIF BLOKS effectively during training and events:

Your Fueling Checklist

Before Activity: Take a half packet of CLIF BLOKS about 15 minutes before starting to boost blood sugar levels. Take a drink of water with it.
During Activity: Consume 3-6 BLOKS every hour, depending on intensity, alongside your normal hydration schedule.
Alternate Intake: If using caffeinated BLOKS, consider alternating between caffeinated and non-caffeinated flavors during longer events to manage your intake.
Use Extra Sodium Flavors Strategically: If exercising in hot, sweaty conditions, the Salted Watermelon or Margarita flavors can help replace sodium loss, but still require plenty of water.

Finding Your Perfect Fueling Strategy

Every athlete is different, and the best way to determine your ideal fueling plan is through practice. Don't wait for race day to test out a new strategy. Experiment during your training sessions to see how your body responds to the combination of CLIF BLOKS and water. Pay attention to how your stomach feels and if your energy levels are maintained. Some people may prefer the soft, easy-to-chew texture of the BLOKS, while others may opt for the quicker absorption of gels. Ultimately, the best method is the one that keeps you feeling strong and energized without digestive upset.

Conclusion: The Bottom Line on Water and CLIF BLOKS

So, do you have to drink water with CLIF BLOKS? The answer is an unequivocal yes. Water is not an optional extra but a necessary companion for these energy chews. It is vital for digestion, absorption, and preventing dehydration, ensuring the BLOKS can effectively deliver the quick carbohydrates and electrolytes your muscles need. By pairing your BLOKS with consistent sips of water, you will maximize your performance and avoid potential mid-activity discomfort, making your fueling strategy a success. For further information on sports nutrition, consider consulting expert resources like The Feed.

Frequently Asked Questions

No, it is not recommended. The manufacturer explicitly advises always following the consumption of BLOKS with water to aid digestion and absorption.

Water is crucial because it helps break down the semi-solid carbohydrates and transport the energy and electrolytes to your working muscles. Without it, the process is inefficient.

You risk experiencing stomach upset, cramping, and delayed energy delivery. Your body may also become dehydrated as it pulls fluid from your system to process the sugars.

The recommendation is to drink a mouthful of water with each consumption of BLOKS. Your overall hydration strategy should include more fluid than just these sips, however.

No, the electrolytes in flavors like Margarita or Salted Watermelon do not eliminate the need for water. Water is still essential for hydration and maintaining proper fluid balance.

Because BLOKS are semi-solid, they require more water for digestion and absorption compared to energy gels, which are already in a more liquid state.

It is okay to use a sports drink, but you should be mindful of your total carbohydrate intake to prevent gastric distress. The combination of BLOKS and a sugary sports drink can be too much for some athletes.

For optimal performance, it is best to pair water with each individual BLOK or small cluster of BLOKS you consume to ensure consistent and efficient absorption.