The Science Behind Gels and Water
Energy gels are a compact, convenient source of fast-acting carbohydrates, designed to top up glycogen stores during prolonged physical activity. Most standard energy gels are concentrated solutions of maltodextrin and fructose. Because of their high sugar concentration, they are hypertonic, meaning they have a higher osmolality (or solute concentration) than your body’s fluids.
Why Plain Water is Essential with Traditional Gels
When you consume a hypertonic substance like a concentrated gel, your body must draw fluid from your bloodstream into your digestive tract to dilute it. This process, known as osmosis, is necessary for your body to properly absorb the carbohydrates. If you don't provide extra water, this fluid shift can cause dehydration and significant gastrointestinal (GI) distress, including cramping, nausea, and bloating. Taking water with your gel minimizes this osmotic effect, speeding up absorption and preventing stomach upset. It's crucial to pair gels with plain water, as combining a gel with a sports drink (also a concentrated solution) would further increase the sugar load, exacerbating GI issues.
The Timing of Fuel and Fluid Intake
Getting the timing right is critical for maximizing performance. For activities over 90 minutes, start your fueling strategy early. Waiting until you feel fatigued or 'the wall' is too late, as your glycogen stores are already significantly depleted.
A simple timing strategy includes:
- Before exercise: A gel can be taken 10-15 minutes before the start of a long run or race, especially if you haven't eaten recently.
- During exercise: Take your first gel 45-60 minutes into your activity, then aim for a gel every 30-45 minutes thereafter. The total carbohydrate intake should be 30-60 grams per hour for most athletes.
- With water: Aim for at least 8 ounces of plain water with each gel to facilitate absorption and maintain hydration.
Training Your Gut for Race Day
Your digestive system can be trained to handle the stress of fueling during exercise, much like your muscles can be trained to handle physical stress. The golden rule is to practice your race-day nutrition strategy during your long training runs.
To train your gut effectively:
- Test different brands and flavors of gels to find what sits best with your stomach.
- Experiment with the timing of your gel and water intake.
- Gradually increase your carbohydrate intake during long training sessions to build your gut's tolerance.
A Step-by-Step Guide to Taking Gels with Water
Follow this simple process to ensure your fueling is effective and smooth:
- Prepare your water source. Whether it's a hydration vest, belt, or race-day aid station, ensure you have plain water readily available.
- Unpack and consume the gel. Tear the top of the sachet and squeeze the gel into your mouth. For those with sensitive stomachs, try taking the gel in smaller sips rather than all at once.
- Drink plain water immediately. Take several substantial sips of water (at least 8 ounces) to wash down the gel. This helps dilute the concentrated carbohydrates and initiates the absorption process.
- Repeat at planned intervals. Stick to your pre-determined schedule, typically every 30-45 minutes, and always pair a traditional gel with plain water.
- Clean up responsibly. Never litter. Stow your empty gel packets in a designated pocket or belt until you can properly dispose of them.
Traditional vs. Isotonic Gels: A Comparison
Not all gels require water. Isotonic gels, which are formulated with a water/electrolyte balance similar to the body's fluids, can be consumed without additional water. This comparison table highlights the key differences to help you choose the right fuel for your needs.
| Feature | Traditional Energy Gels | Isotonic Energy Gels |
|---|---|---|
| Water Required? | Yes, absolutely necessary | No, designed to be taken without water |
| Concentration | Higher concentration of carbohydrates | Lower concentration of carbohydrates |
| Volume/Weight | Smaller, lighter packet | Larger, bulkier packet due to added water |
| Convenience | Great for carrying many, but requires water access | Excellent for when you have no water, or for quick intake |
| Carb Load per Pack | Generally higher (e.g., 25g+) | Can be slightly lower (e.g., 22g) |
| Best For | Longer events where you carry water or have aid stations | Shorter events or when you need convenience |
How to Avoid Common Pitfalls
To ensure your fueling strategy is a success and you don't face the dreaded GI issues, avoid these common mistakes:
- Overdoing it: Taking too many gels too quickly can overwhelm your digestive system. It won't give you double the energy, but it will likely cause stomach upset. Stick to the recommended intake rate.
- Mixing with sports drinks: As mentioned, combining concentrated gels with sports drinks creates a solution too high in sugar for your body to absorb efficiently, leading to dehydration and GI problems. Stick to plain water for chasing gels.
- Not testing in training: Never try a new gel brand or fueling strategy on race day. Practice everything during your long training runs to know how your body will react.
- Forgetting hydration: Gels are a fuel source, not a hydration source (unless they are isotonic). Always maintain your overall hydration by drinking fluids regularly, not just when you take a gel.
Conclusion: Fuel Your Performance Right
Mastering how to take energy gels with water is a simple but vital skill for any endurance athlete. By understanding the science of absorption and the critical role of plain water, you can effectively prevent GI distress and maintain optimal energy levels during long training sessions and races. Remember to start early, take a sip of water with every standard gel, and always practice your strategy during training to avoid surprises on event day. Whether you opt for traditional gels with a hydration vest or choose the convenience of isotonic varieties, a well-executed fuel and hydration plan is your key to sustained peak performance.
For more advanced training strategies, including guidance on training your gut, consult this resource: What Are Energy Gels: Complete Guide For Training & Racing.
