Can I Mix Energy Gels With Water?

Energy gels are a reliable source of fast-acting carbohydrate, designed to fuel endurance athletes during training and competition. But many athletes find them thick or overly sweet, which raises the question: can you mix energy gels with water? The answer is yes, but there are a few important considerations to make sure it helps rather than hinders your performance.

Why Mix Gels With Water?

Most energy gels are hypertonic, meaning they are more concentrated than the fluids in your body. Consuming them without enough water can slow absorption and, in some cases, upset your stomach. Mixing gels with water has several benefits:

• Improved absorption: Diluting a gel helps your body process the carbohydrates more efficiently and reduces the risk of stomach issues.
• Easier to consume: Mixing breaks down the thick consistency of gels, making them smoother to drink, which is particularly useful if you are new to gels or find their texture unappealing.
• Added convenience: Carrying one bottle with a mix of gels and water can be easier than juggling multiple sachets, especially for long training sessions or races.

How To Mix Gels With Water

The most common method is to squeeze the contents of a gel into a water bottle and top it up to your preferred consistency. This works well on long rides or ultra-distance runs where you already plan to carry a bottle. It is important to experiment in training, as everyone’s taste preferences and tolerance differ. Some gels mix better than others, so always trial your approach before race day.

Another option is to use soft flasks, which allow you to pre-mix several gels with water, sip as you go, and avoid carrying waste wrappers. This is a popular strategy for trail runners and ultra-athletes who want steady fuelling without breaking stride.

XMiles Tried & Tested

At XMiles, we have a variety of gels that have been designed or tested when mixed with water. These include:

• truefuels Performance Gel: Designed in collaboration with Olympic champion Alistair Brownlee, these gels delivers 40g of carbohydrates using a 1:1 glucose-to-fructose ratio for maximum absorption, and are available in in two options, High Salt (1000mg sodium) and Low Salt (250mg sodium). 
• Active Root Energy Gel: Made from a blend of natural syrups, these gels provide 30g carbs to keep you going, and 50mg ginger root extract to help keep your stomach settled. You can get these gels in a variety of flavours, with a caffeine option also available.
• High5 Energy Gel Aqua: Made with real fruit juice for a refreshing, natural taste, these gels deliver 23g carbs per serving for a steady energy release. The lighter consistency makes them ideal for beginners, and mixing them with water is extremely easy.
• GU Liquid Energy Gel: Contains a reliable formula of fast-absorbing carbohydrates, essential electrolytes, and muscle-supporting BCAAs found in GU's classic Energy Gels, but with a thinner texture that’s easy to consume on the move.

Should You Always Mix Gels With Water?

Not necessarily. Gels are designed to be consumed as they are, often with a small sip of water. Mixing is more about preference and practicality. For shorter runs or when aid stations are frequent, it may be simpler to take gels individually with water on the side. For longer sessions where you want a steady stream of energy without unwrapping multiple gels, pre-mixing can be a smart solution.

FAQs

1. Can I mix different gel brands together in one bottle?
   Yes, but it may affect the taste and consistency. Test combinations in training before relying on them in a race.
2. Will mixing gels with water replace an energy drink?
   Not entirely. Energy drinks are specifically formulated for taste, absorption, and electrolyte balance. Gels mixed with water can work, but they may not match the balance of a dedicated drink mix.
3. How many gels should I mix in one bottle?
   That depends on your carbohydrate target. Our Nutrition Calculator can help you work out how many grams of carbs you need per hour, so you can measure how many gels to add to your flask or bottle.

Summary

Mixing energy gels with water can make them easier to swallow, improve carbohydrate absorption, and simplify fuelling on longer sessions. It works best when you plan ahead, and practise during training. For some athletes, however, a purpose-made energy drink powder may be a more effective and better-tasting alternative. The key is to test what works best for your body and event.

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