How do you drink Honey Stinger energy gel?

November 12, 2025 •

4 min read

Studies have shown that honey is a safe and effective carbohydrate source for endurance athletes. Knowing how to drink Honey Stinger energy gel correctly is crucial for harnessing this natural energy and preventing common fueling mistakes during exercise, especially during long-duration events.

Quick Summary

Properly consume Honey Stinger energy gel by choosing a method like drinking it straight or mixing it with water, timing it strategically before or during exercise, and maintaining adequate hydration.

Key Points

Consume with Water: Always chase Honey Stinger gel with plain water to aid digestion and prevent stomach upset.
Time It Right: Take your first gel 10-15 minutes before starting an activity over 60 minutes, then every 30-45 minutes during the workout.
Practice in Training: Never test a new fueling strategy on race day; use your training sessions to perfect your approach.
Consider Mixing with Water: For sensitive stomachs or easier sipping, mix the gel into a water bottle to create a custom sports drink.
Avoid Overdoing It: Consuming too many gels too quickly can cause stomach issues; stick to the recommended carbohydrate intake of 40-80 grams per hour.
Understand Consistency: Honey Stinger gels are thicker than isotonic gels, making hydration even more critical for proper absorption.

How to Properly Consume Honey Stinger Energy Gel

For endurance athletes, energy gels are a vital source of quick-acting carbohydrates to sustain performance and delay fatigue. Honey Stinger gels offer a natural, honey-based alternative to many synthetic options. However, to maximize their effectiveness and avoid stomach discomfort, it's essential to understand the best consumption practices. These practices include proper timing, hydration, and considering different delivery methods based on your activity and preferences.

Three Main Ways to Consume Your Gel

Honey Stinger gels are designed to be versatile, offering a few different ways to fuel up. Choosing the right method often comes down to personal preference and what your stomach tolerates best under stress.

1. Straight from the Packet

This is the most common and convenient method, especially during a race or high-intensity workout. The gel's portable and easy-to-open packaging makes it a reliable go-to for a quick energy hit.

Technique: Tear the top of the packet and squeeze the gel directly into your mouth.
Best For: High-intensity efforts where you need a rapid carb boost without slowing down.
Important Note: Always follow up with a gulp of plain water to help with digestion and absorption, and to prevent the gel's concentrated sugars from causing stomach upset.

2. Mixed into a Sports Drink

For those who prefer a less-concentrated source of fuel or have a sensitive stomach, mixing the gel with water is an excellent option. This turns the gel into a custom sports drink that can be sipped over time.

Preparation: Squeeze one or more gel packets into a water bottle, shake well until fully mixed, and carry it with you.
Best For: Longer endurance events where you may experience flavor fatigue or appetite loss, or for athletes sensitive to thick gels.
Important Note: This method requires a proper bottle or gel flask and some pre-planning, but can offer a more consistent and easier-to-digest fueling experience.

3. Taken in Small Portions

For athletes who find a full gel packet overwhelming, especially during the later stages of a long race, taking smaller portions over time can be more manageable.

Technique: Consume a quarter of the gel every 15 minutes or so, rather than the entire packet at once.
Best For: Preventing stomach overload during intense or long efforts, or for individuals with sensitive digestive systems.
Important Note: This requires a re-closable gel packet or a reusable flask to avoid sticky messes.

When to Fuel with Honey Stinger Gels

Timing is just as important as the method of consumption. Your body can only absorb a certain amount of carbohydrates per hour, so spacing your intake correctly is key.

Before Exercise: For activities lasting over 60-90 minutes, take your first gel 10-15 minutes before you start. This tops off your glycogen stores and ensures you have enough energy from the outset. For shorter runs (under 60 minutes), gels are generally not necessary unless training in a fasted state.
During Exercise: For activities longer than one hour, aim for 30-60 grams of carbohydrates per hour. This translates to roughly 1-2 Honey Stinger gels per hour, spaced every 30-45 minutes. Set a watch alarm to remind yourself to fuel regularly and stay ahead of fatigue.
Post-Exercise: While the main role of the gel is during activity, a quick carbohydrate hit post-exercise can help replenish glycogen stores as part of a proper recovery plan. Pair it with protein for optimal muscle repair.

The Critical Role of Hydration

Many common gel-related stomach issues are caused by inadequate hydration. Because Honey Stinger gels are concentrated carbs, your body needs water to effectively digest them and transport the energy to your muscles. Failure to hydrate can lead to dehydration and poor performance. A good rule of thumb is to drink about 8 ounces (250 ml) of water per gel packet.

Honey Stinger vs. Other Energy Gels


Feature	Honey Stinger Gels	Standard Synthetic Gels (e.g., GU)	Isotonic Gels (e.g., SiS)
Primary Ingredients	Organic honey and tapioca syrup	Maltodextrin, fructose, water	Maltodextrin, water, electrolytes
Consistency	Thicker, honey-like texture	Thicker, more syrupy	Very liquidy, watery
Digestion	Generally easy on the stomach due to natural ingredients	Can cause stomach upset for some	Very easy to digest due to built-in water
Hydration Needed	Yes, require water to aid absorption	Yes, require water	No, designed to be consumed without extra water
Versatility	Can be consumed straight or mixed into a drink	Primarily consumed straight from the packet	Consumed straight from the packet
Nutrients	Includes micronutrients like B vitamins and electrolytes	Primarily carbs, electrolytes; some with caffeine	Lower carb content due to higher water ratio

The Importance of Practice

Just as you train your muscles for an event, you must train your gut. What works for one athlete may not work for another. Use your training runs and rides to experiment with your fueling strategy. Test different Honey Stinger flavors, see how your stomach reacts to them at different intensities, and figure out the optimal frequency for your body. Never try a new gel for the first time on race day.

Conclusion

For athletes seeking a natural and effective energy source, Honey Stinger energy gels are an excellent choice. To get the most out of them, remember to choose a consumption method that suits your needs, stick to a consistent fueling schedule during exercise, and prioritize hydration. By practicing these habits in training, you can ensure a well-fueled and successful performance on race day.

Learn more about Honey Stinger's products on their official site: Honey Stinger

Frequently Asked Questions

Yes, it is highly recommended to drink water with Honey Stinger energy gel to help with digestion and absorption. Because it's a concentrated carbohydrate source, water is needed to process it and prevent stomach upset.

For exercise lasting over 60-90 minutes, start with your first gel 10-15 minutes before you begin. Afterward, consume one gel every 30-45 minutes to maintain energy levels.

Yes, Honey Stinger gels mix well with water to create a natural energy drink. This is a good option for athletes who prefer sipping their fuel or have sensitive stomachs.

Athletes should aim for 40-80 grams of carbohydrates per hour during long-duration activities. Since each Honey Stinger gel provides approximately 24-25 grams of carbs, that equates to 1-2 gels per hour.

Due to their compact packaging, Honey Stinger gels are easy to carry in running belts, vests, or hydration packs. You can also use a reusable gel flask, which is especially useful if you've mixed the gel with water.

Many athletes with sensitive stomachs find Honey Stinger gels easier to tolerate than synthetic alternatives. The natural honey base is often less harsh, especially when consumed with plenty of water.

If you find a whole gel too much, you can take smaller, more frequent portions. Taking a quarter of the gel every 15 minutes can prevent stomach overload and still provide consistent energy.

Honey Stinger offers both caffeinated and non-caffeinated energy gels. Check the product label to ensure you have the version that matches your needs.

To prevent littering, squeeze the gel from the bottom up and, after finishing, fold the top down and tuck it under the bottom of the empty packet. This neat package can be easily stored in a pocket until you can dispose of it properly.