Why Proper Hydration is Key with Energy Gels
Energy gels are a concentrated source of carbohydrates designed to provide a quick energy boost during endurance activities like running or cycling. However, their high sugar concentration can be problematic without proper hydration. When a hypertonic (more concentrated) gel enters the stomach, the body must pull water from surrounding tissues to dilute it for proper absorption. If you are already dehydrated, this process is exacerbated, leading to digestive issues and further dehydration.
- Improved Absorption: Water helps dilute the concentrated carbohydrates, allowing for faster and more efficient absorption into the bloodstream. This means the energy from the gel gets to your working muscles sooner.
- Preventing Gastrointestinal (GI) Distress: The digestive system, which receives less blood flow during intense exercise, struggles to process a thick, sugary substance. Drinking water reduces the risk of cramps, bloating, and nausea.
- Maintaining Hydration Levels: Relying solely on energy gels without drinking water neglects the body's need for fluid replacement lost through sweat. This can negatively impact overall performance.
Water Intake Recommendations for Standard Gels
For traditional, non-isotonic energy gels, the consensus among many sports nutrition experts is to consume them with a specific amount of water to facilitate digestion. The general guideline is approximately 4-6 ounces (120-180 ml) of water per gel. It is often advised to take this fluid immediately after or alongside the gel.
For longer efforts or to minimize risk, some recommend taking the gel with a few sips and then continuing to consume water over the following 15-30 minutes to ensure full dilution. Always test your strategy in training, not on race day, as individual tolerance varies.
The Difference: Isotonic Gels
Isotonic energy gels are a modern alternative that simplifies mid-race nutrition by eliminating the need for extra water with each gel.
- What they are: Isotonic gels are pre-mixed with water and electrolytes to have a similar osmotic pressure to the body's own fluids.
- How they work: Because they are already diluted, they can be absorbed more rapidly by the body without the need to draw extra water from the bloodstream.
- Important consideration: While convenient, isotonic gels typically contain fewer carbohydrates per serving than a standard gel. You will need to consume them more frequently to get the same amount of energy. They do not replace your overall hydration needs, so you must still drink water regularly throughout your race or workout.
Comparison Table: Standard vs. Isotonic Gels
| Feature | Standard Energy Gel | Isotonic Energy Gel |
|---|---|---|
| Consistency | Thick, viscous, and concentrated | Thinner, more fluid, and drink-like |
| Carb Concentration | Higher per serving (often 20-30g+) | Lower per serving (around 22-25g) |
| Water Required? | Yes, always take with water for optimal absorption | Not required, but regular hydration is still necessary |
| Digestion | Can cause GI issues if not properly diluted | Generally gentler on the stomach |
| Best For | Athletes who can reliably access water, or want high carb density | Athletes seeking convenience, rapid absorption, or those prone to stomach upset |
Potential Issues and How to Avoid Them
- Stomach upset: As discussed, this is a common issue when pairing gels with insufficient fluid. Ensure you are drinking enough water and never consume a gel on an empty or unprepared stomach.
- Energy crashes: Taking multiple gels at once can cause a sharp spike in blood sugar followed by an equally sharp crash. Stick to a consistent fueling schedule—one gel every 30-45 minutes is a common practice for longer events.
- Combining with sports drinks: Mixing a standard gel with a sports drink can overload your stomach with sugar, creating an overly concentrated (hypertonic) solution that leads to discomfort. It's best to take standard gels with plain water.
- Poor training strategy: The number one mistake is waiting until race day to test your fueling strategy. Practice during long training sessions to train your gut and find what works best for your body.
Conclusion
For optimal fueling and to prevent digestive problems, it is crucial to drink sufficient water with an energy gel, especially if it's a traditional, concentrated variety. The recommended amount is approximately 4-6 ounces of water per gel to aid digestion and absorption. Isotonic gels, while not requiring additional water for dilution, still necessitate a comprehensive hydration strategy. Always practice your fueling plan during training, listen to your body, and ensure you are not overwhelming your system. Pairing energy intake with adequate hydration is the key to maintaining peak performance and avoiding the dreaded 'wall' during endurance events. You can learn more about developing a proper race-day nutrition strategy from reputable sources like sports nutritionists and official race organizers, such as the London Marathon Events, which provides helpful guidelines.
