Why Consuming Water with Huma Gel is Essential
Energy gels like Huma are concentrated sources of carbohydrates designed to provide a rapid energy boost during prolonged exercise. However, these gels are hypertonic, meaning they have a higher concentration of solutes (sugars, electrolytes) than your body's internal fluids. For your body to process and absorb the carbohydrates efficiently, it must first dilute this high concentration. This is where water becomes non-negotiable.
Failing to drink sufficient water with a concentrated gel can draw fluid from your bloodstream into your digestive tract. This can lead to gastrointestinal distress, such as cramping, bloating, and nausea, and can further accelerate dehydration. By pairing the gel with water, you provide the necessary fluid to facilitate absorption, ensuring the energy reaches your muscles quickly and without discomfort.
Water Intake Recommendations for Huma Gel
Standard Huma Gel
For the standard Huma gel, which is concentrated, a consistent approach to hydration is critical. The general guideline is to consume between 4 and 6 ounces (approximately 120-180 ml) of plain water immediately after consuming one gel packet. This helps move the gel through your stomach and small intestine for proper absorption. It is best to take the water and gel together at a designated water station or during a planned hydration stop.
Huma PLUS (Double Electrolytes) Gel
The Huma PLUS gels contain double the electrolytes of the standard version, making proper hydration equally, if not more, important. While the gel itself provides sodium and potassium, it is not a substitute for water. The same recommendation of 4 to 6 ounces of water applies to the Huma PLUS gel to aid digestion and prevent stomach issues. The increased electrolyte content in the PLUS version works in conjunction with your water intake to replace minerals lost through sweat, but does not eliminate the need for fluid consumption.
Isotonic Gels (Comparison)
It is important to understand that not all gels require the same amount of water. Some brands, such as those from Maurten or SIS, offer isotonic gels. These gels are formulated to have a similar concentration to your body's fluids and are designed to be consumed without extra water. However, Huma gels are not isotonic and always require water.
Practical Tips for Your Hydration Strategy
- Practice in training: Never use a new fueling or hydration strategy on race day. Practice your water and Huma gel consumption during long training runs to find what works best for your body and to train your stomach to accept the fuel.
- Sip, don't chug: Instead of drinking all the water at once, especially if you have a sensitive stomach, you can try sipping the 4-6 ounces over a few minutes after taking the gel.
- Time it right: Take your first Huma gel 15 minutes before or 30-45 minutes into your workout. Continue with a new gel every 30-45 minutes, always accompanied by water.
- Avoid combining with sports drinks: Combining a Huma gel with a sports drink can lead to an overload of concentrated sugars, increasing the risk of stomach upset. Stick to plain water when taking your gel.
- Listen to your body: Pay attention to your body's cues. If you feel bloated or have stomach discomfort, you may need to reduce your gel intake or adjust your water-to-gel ratio. Consider taking smaller portions of the gel and water more frequently.
The Role of Carbohydrate Absorption
Energy gels provide carbohydrates in a form that can be quickly absorbed and used by the body for energy. The process of absorption is key to preventing fatigue during endurance activities.
The carbohydrates in Huma gels are a combination of different sugars (glucose and fructose) and are sourced from real food ingredients like fruit purees. The inclusion of chia seeds helps to provide both a quick energy boost and a more sustained release of energy. However, without proper dilution from water, the absorption process can be stalled. This is why the simple action of drinking water is so vital to unlocking the full performance benefit of the gel.
Comparison of Water Intake Approaches
| Feature | Concentrated Gels (like Huma) | Isotonic Gels (e.g., Maurten, SIS) |
|---|---|---|
| Water Requirement | Essential, approximately 4-6 ounces per gel packet. | None required for absorption; pre-diluted with water. |
| Digestive Impact | Can cause stomach distress without water due to high concentration. | Often gentler on the stomach, as no additional water is needed for dilution. |
| Carb Source | Real food ingredients like fruit purees and brown rice syrup. | Often a blend of carbohydrates in a biopolymer matrix. |
| Consistency | Thicker, more viscous texture. | Thinner, more drink-like consistency. |
| Portability | Lighter and more compact for carrying multiple servings. | Heavier per serving due to added water; less compact. |
Conclusion
For optimal performance and to avoid potential digestive issues, always consume 4 to 6 ounces of plain water with each Huma gel. This applies to both the standard and PLUS versions, ensuring your body can efficiently absorb the carbohydrates and electrolytes needed to sustain energy during prolonged exercise. By testing this strategy during training and listening to your body, you can confidently integrate Huma gels into your fueling plan, maximizing your endurance and minimizing the risk of stomach upset. Remember, proper hydration is an integral part of your fueling strategy, not an afterthought.
How to Train With Gels During Training and Racing
If you're training for an event and are unsure how to properly integrate gels into your nutrition plan, start by introducing them slowly during your long runs. This allows your digestive system to adapt to the fuel. Pay attention to how your body responds to the specific timing and combination of gels and water. You can find excellent resources and guides on training with energy gels on reputable running and cycling websites to help refine your personal strategy.
