Why Energy Gels and Hydration Matter
When you’re running long distances, your body gradually depletes its stored glycogen, the primary source of fuel for endurance exercise. Once glycogen is low, fatigue sets in, pace drops, and performance suffers. Energy gels are designed to counter this by delivering fast-digesting carbohydrates that top up glycogen levels and provide a steady energy supply, helping you avoid the dreaded “hitting the wall.”
Hydration is equally important. Sweat loss depletes fluids and electrolytes such as sodium, potassium, and magnesium. Without replenishment, you risk dehydration, muscle cramps, and a sharp decline in performance. The right hydration strategy helps maintain fluid balance, supports muscle function, and keeps your body running efficiently.
Best Energy Gels for Long-Distance Running
Maurten Gel 100
- Why it’s great: Uses hydrogel technology that allows carbohydrates to pass through the stomach with minimal irritation, providing smooth digestion and steady energy release.
- Carbohydrates per serving: 25g
- Best for: Marathoners and ultra-runners with sensitive stomachs or those who want sustained fuelling without spikes.
- Dietary info: Vegan, gluten-free.
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GU Energy Gel
- Why it’s great: A classic option with added electrolytes and amino acids to reduce muscle breakdown and improve recovery. Wide flavour range keeps things interesting on long runs.
- Carbohydrates per serving: 22g
- Best for: Runners who want a traditional gel with extra nutrients to support endurance and muscle function.
- Dietary info: Some flavours vegan; always check labels for dairy-free options.
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SIS GO Isotonic Gel
- Why it’s great: The isotonic formula means you don’t need extra water, making it one of the most convenient options mid-race.
- Carbohydrates per serving: 22g
- Best for: Runners who dislike thicker gels or don’t want to carry additional fluids.
- Dietary info: Vegan, gluten-free.
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HUMA Chia Energy Gel
- Why it’s great: Made with natural fruit and chia seeds, offering steady energy release along with fibre, omega-3s, and a more natural taste profile.
- Carbohydrates per serving: 21g
- Best for: Runners who prefer natural, whole-food-based fuelling options.
- Dietary info: Vegan, gluten-free.
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Honey Stinger Organic Energy Gel
- Why it’s great: Uses honey as its primary carbohydrate source, combined with electrolytes for endurance support. Smooth texture and mild sweetness make it easy to take on the go.
- Carbohydrates per serving: 24g
- Best for: Runners looking for natural sweetness and a simple, effective fuelling option.
- Dietary info: Vegetarian, gluten-free (not vegan due to honey content).
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Best Hydration Options for Long-Distance Running
Nuun Sport Electrolyte Tablets
- Why it’s great: Drop a tablet into water for a refreshing, low-calorie drink with electrolytes to aid hydration without excess sugar.
- Best for: Short to medium runs or runners who prefer a lighter hydration strategy.
- Dietary info: Vegan, gluten-free.
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Tailwind Endurance Fuel
- Why it’s great: Combines carbohydrates, electrolytes, and hydration in one easy-to-mix powder, reducing the need for separate gels and drinks.
- Best for: Long runs and ultras where simplicity and all-in-one fuelling are key.
- Dietary info: Vegan, gluten-free.
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Skratch Labs Hydration Mix
- Why it’s great: Made with real fruit for a clean taste, this mix balances sodium and glucose for quick absorption and effective hydration.
- Best for: Runners looking for a natural-tasting hydration solution without artificial sweeteners.
- Dietary info: Vegan, gluten-free.
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Gatorade Endurance Formula
- Why it’s great: Specifically designed for endurance athletes, with higher sodium content and added carbs to keep you going in hot and demanding conditions.
- Best for: Marathon and ultra-distance runners training or racing in the heat.
- Dietary info: Vegetarian, with some vegan-friendly flavours.
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Precision Hydration 1500
- Why it’s great: High-strength electrolyte mix designed for heavy sweaters and hot environments. Offers customisable strategies based on personal sweat rates.
- Best for: Runners with high sweat loss or those competing in humid climates.
- Dietary info: Vegan, gluten-free.
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How to Use Energy Gels and Hydration During a Run
- Timing: Take an energy gel every 30–45 minutes during long runs or races, adjusting based on effort and body size.
- Hydration pairing: Always take gels with water (unless using isotonic gels like SIS GO) to aid absorption and prevent stomach upset.
- Electrolyte balance: Replace sodium lost through sweat with electrolyte drinks, particularly in warm weather or long sessions.
- Practice in training: Never try a new gel or drink for the first time on race day. Experiment during training to find what works best for your stomach and energy levels.
Fuelling correctly is essential for success in marathons and ultra-distance events. Use your training runs to fine-tune your strategy so that by race day, you know exactly how much and how often to take fuel.
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