How to Swallow GU Gel Effectively and Prevent Stomach Distress

December 10, 2025 •

4 min read

A 2019 study in the British Dental Journal found that many endurance athletes experience oral health problems, partly due to consuming high-sugar products like energy gels incorrectly. To avoid health and performance issues, learning how to swallow GU gel correctly is essential for optimal fuel absorption and a stable digestive system.

Quick Summary

Squeeze GU gel into your mouth, chase it with water for digestion, and follow a timed fueling schedule. Practice your technique during training to avoid stomach issues and maximize performance during races and long efforts.

Key Points

Squeeze from the bottom: Squeeze the gel packet from the bottom upwards into your mouth for a cleaner, more controlled delivery.
Drink with water: Always chase a traditional GU gel with plain water to aid digestion and absorption and to prevent stomach issues.
Time your intake: For activities over 90 minutes, start fueling 30-45 minutes in and repeat every 30-45 minutes to maintain energy.
Practice in training: Test your fueling strategy during training sessions, not for the first time on race day, to train your gut and avoid surprises.
Avoid sugary chasers: Never consume concentrated gels with other sugary sports drinks, as this can overwhelm your gut and cause distress.
Consider alternatives: For those with taste or texture fatigue, GU Liquid Energy Gels or Chews offer different consistencies for easier consumption.

Your Step-by-Step Guide on How to Swallow GU Gel

Properly consuming an energy gel on the move requires more than just tearing and squeezing. A streamlined process ensures you get the fuel you need without the mess or the infamous "gut rot." The key is to make consumption a smooth, practiced action.

Technique for On-the-Go Consumption

Here is a simple, effective method for ingesting a GU gel mid-activity:

Prepare the Packet: Before your workout, pre-tear the top of your gel packet about three-quarters of the way across. This saves fumbling with a full rip while moving.
Squeeze from the Bottom: Use your thumb and index finger to apply steady pressure from the bottom of the packet, pushing the gel upwards towards the opening and into your mouth. This prevents you from squeezing excess gel out of the top and making a sticky mess.
Sip or Gulp: You can either take the entire gel in one go for a quick boost or "sip" it over a couple of minutes, mixing it with saliva as you go. Experiment with what works best for you in training.
Chase with Plain Water: After swallowing, take a few sips of plain water from a bottle or aid station. This is critical for diluting the concentrated carbohydrates and aiding digestion. Avoid chasing it with a sugary sports drink, as this can overwhelm your system and cause gastrointestinal distress.
Tuck Your Trash: Fold the used gel packet and tuck the top back under the bottom to prevent leakage. Store it in a pocket or running belt until you can properly dispose of it.

The Critical Role of Water and Proper Timing

Taking an energy gel without water is one of the most common mistakes athletes make. The concentrated sugars in the gel need water to be properly digested and absorbed into the bloodstream. When consumed without water, your body pulls precious fluid from other parts of your system, which can lead to dehydration and GI distress.

Timing Your Fueling Strategy

For optimal performance, a structured fueling schedule is more effective than waiting until you feel fatigued. Your body's carbohydrate stores can last for about 90 minutes of exercise, so preemptive fueling is key to avoiding a performance crash.

Pre-Exercise (for longer workouts): If your activity will last over an hour, take one GU gel about 5 minutes before you begin to top off your energy stores.
Mid-Exercise: During exercise lasting longer than 90 minutes, aim to consume one GU gel every 30-45 minutes. This provides a steady stream of energy to prevent glycogen depletion.
Post-Exercise: A gel can also be used immediately after a long, intense workout to help kickstart muscle glycogen replenishment for faster recovery.

Comparison of GU Energy Options

GU Energy offers several options beyond the traditional energy gel, each with its own characteristics. Choosing the right one depends on your personal preference and needs during a workout or race.


Feature	GU Original Energy Gel	GU Liquid Energy Gel	GU Energy Chews
Texture	Thicker, more viscous gel.	Thinner, more drinkable consistency.	Chewable, gummy texture.
Water Required?	Yes, absolutely necessary for digestion and absorption.	Less necessary, as it contains extra water, but still recommended.	Yes, requires water for best digestion.
Absorption Speed	Fast. The maltodextrin acts quickly, followed by the fructose for sustained release.	Rapid. Formulated for quick absorption, bypassing some digestion steps.	Slower than gels, as chewing and digestion are required.
Calories	100 kcal per packet.	100 kcal per packet.	80-90 kcal per packet (serves 2-4).
Use Case	Quick, portable energy for endurance efforts.	Easy-to-swallow alternative for athletes with gel fatigue.	For those who prefer solid food texture and slower, more gradual energy.

How to Train Your Gut and Avoid Issues

Your stomach can be trained to handle fuel during exercise, much like your legs and lungs. Practicing your fueling strategy during training is the best way to avoid race-day surprises. For athletes with sensitive stomachs, starting with smaller, more frequent portions of gel can help prevent issues. Consider using a specialized flask to carry diluted gel and take small sips. Listening to your body is key, as every athlete's digestion rate is different.

For more in-depth sports nutrition advice, including on subjects like fueling ratios, the Nduranz blog offers resources for serious athletes.

Conclusion

To swallow GU gel effectively, remember the fundamentals: squeeze from the bottom, consume with plain water, and follow a consistent schedule. By making this a practiced part of your training, you can ensure your energy levels stay high and your digestive system stays settled. This allows you to focus on your performance, whether you're tackling a long training day or competing for a personal best. The right fueling technique is a small detail that can have a major impact on your endurance and overall athletic experience.

Frequently Asked Questions

For on-the-go fueling, first, pre-tear the packet. Squeeze the gel from the bottom upwards into your mouth and then follow it with several sips of plain water to aid absorption.

Since GU gels are a concentrated source of carbohydrates, they require water for efficient digestion. Taking them without water can cause your body to pull fluid from your digestive system, leading to dehydration and stomach cramps.

GU gels provide a noticeable energy boost relatively quickly. The fructose is absorbed within minutes, while the maltodextrin takes a little longer, ensuring a steady, sustained energy release rather than a sudden spike and crash.

For most workouts under 90 minutes, your body's stored glycogen is sufficient, and an energy gel is not necessary. However, a gel can be used before a shorter, higher-intensity workout or if you are running on an empty stomach.

Stomach distress can be caused by consuming too many gels too quickly, failing to take them with enough water, or mixing them with other sugary sports drinks. It can also happen when the digestive system receives less blood flow during intense exercise.

While GU recommends taking the gel in one shot for maximum benefits, you can also sip it over a couple of minutes if the texture or sweetness is overwhelming. The key is to pair it with water regardless of how you consume it.

The main difference is the consistency. A Liquid Energy Gel contains a higher water content, giving it a thinner, more drinkable texture that some athletes find easier to swallow on the move. Both offer similar fueling benefits, but the liquid version requires less water to chase down.