The Importance of Hydrating with Energy Gels
Energy gels are a highly concentrated source of carbohydrates designed to provide a rapid energy boost during endurance activities. Most standard gels are 'hypertonic,' meaning their carbohydrate concentration is higher than your body's natural fluids. For your body to process and absorb these carbohydrates effectively, it must draw water from your bloodstream into your stomach.
If you don't consume enough water with a standard gel, your body pulls this necessary fluid from other areas, potentially leading to dehydration. This fluid imbalance can result in several uncomfortable side effects, including stomach cramps, bloating, and nausea, which can severely impact your performance. Proper hydration with each gel is therefore crucial for both optimal energy absorption and comfort. Think of the water as a critical carrier fluid, facilitating the smooth and efficient delivery of fuel to your working muscles.
How to Properly Take a Standard (Hypertonic) Energy Gel
For most standard gels, the general recommendation is to chase it with at least 4 to 6 ounces (120-180ml) of plain water. This helps dilute the gel to an 'isotonic' or 'hypotonic' concentration, which is much easier for your body to absorb. The key is to consume this water at the same time or very shortly after the gel, rather than at random intervals.
Here’s a step-by-step approach:
- Slow Down: If possible, slow your pace slightly to make consumption easier. You don't want to swallow air or fumble with the packet.
- Consume in Stages: Some athletes find it easier to take a gel in two or three stages, sipping water between each squeeze.
- Take with Water: Aim for a dedicated sip or gulp of water immediately after consuming the gel to help wash it down and aid absorption.
- Avoid Mixing with Sports Drinks: Combining a concentrated energy gel with a carbohydrate-rich sports drink can lead to an excessive sugar load, worsening gastrointestinal issues. Use plain water instead.
Understanding Isotonic Gels
Isotonic gels are a different class of energy product designed to be consumed without extra water. The manufacturer pre-mixes them to have a similar salt and sugar concentration to your body's fluids. This eliminates the need for your body to draw water from its system for digestion, making them gentler on the stomach for many athletes.
Characteristics of Isotonic Gels:
- Thinner Consistency: They have a more liquid, water-like texture, which some athletes find more palatable than traditional, thicker gels.
- No Extra Water Needed: The primary advantage is convenience, as you don't need to carry extra water to consume them.
- Lower Carbohydrate Density: Because of the added water, isotonic gels contain less carbohydrate per packet than their hypertonic counterparts. This means you may need to take them more frequently to meet your fueling needs.
Even when using isotonic gels, it's vital to maintain your overall hydration strategy. While the gel itself doesn't require extra water, you are still losing fluids through sweat and must replace them throughout your activity.
Comparison: Standard vs. Isotonic Gels
| Feature | Standard (Hypertonic) Gels | Isotonic Gels |
|---|---|---|
| Water Requirement | Requires water for digestion and absorption. | Does not require extra water for digestion. |
| Concentration | Higher concentration of carbohydrates. | Lower concentration of carbohydrates. |
| Carbohydrate Content | More carbs per packet, more energy-dense. | Fewer carbs per packet, less energy-dense. |
| Portability | Smaller, lighter sachets. | Larger, bulkier sachets due to added water. |
| Stomach Sensitivity | Higher risk of gastrointestinal issues if not paired with water. | Lower risk of stomach upset, gentler on sensitive stomachs. |
| Ideal For | Situations where you are already carrying water, or when you need maximum carbs in a small package. | Convenience and sensitive stomachs, especially during races with water stations. |
Developing a Personalized Hydration and Fuelling Plan
Finding the right hydration and fueling strategy is a matter of personal trial and error. The best approach is to experiment during training, not on race day, to see what your body tolerates best. Consider your specific needs, the environmental conditions, and the duration and intensity of your activity.
For longer efforts, like marathons or long-distance cycling events, you will likely need a combination of strategies. A general guideline is to aim for 30-60 grams of carbohydrates per hour of activity lasting over 60 minutes. This can be achieved by taking a gel every 45-60 minutes, always ensuring you consume the appropriate amount of water alongside it, depending on the gel type. On particularly hot days, your hydration needs will be much higher due to increased sweat rates.
Conclusion
The question of how much water to drink with an energy gel is not a one-size-fits-all answer but depends primarily on the type of gel you use. Standard, hypertonic gels require a dedicated sip of 4-6 ounces of water to prevent dehydration and stomach issues, while isotonic gels are designed for consumption without extra fluid. The key takeaway is that for optimal performance, efficient energy absorption, and digestive comfort, hydration must be consciously paired with gel consumption, not treated as an afterthought. By practicing your fueling strategy in training and understanding the difference between gel types, you can ensure you get the most out of every gel and stay strong to the finish line.
