Stay Hydrated
Whether you’re out training or racing, it’s always important to maintain fluid levels when exercising, as this helps to prevent thirst and dehydration. When using energy gels as part of your nutrition, it’s essential to have an adequate amount of water to hand.
Staying hydrated allows you to experience the full benefits of the gels and avoid any possible stomach irritation. Having a drink of water with your gel helps it to become properly absorbed by the small intestine and limiting water intake during longer sessions can put you at greater risk for dehydration.
An early sign of dehydration is feeling thirsty, but by the time your body has sensed this, it’s already slightly dehydrated. Other warning signs to look out for include headaches, feeling lightheaded and a lack of energy. It’s always advisable to avoid combining gels with sports drinks (especially when they're both caffeinated) as this can lead to further dehydration.
Try taking small frequent sips of water rather than large gulps, as this will help to prevent nausea. If you’re not a fan of plain water, try adding in squeezes of lemon or lime or mixing it up with coconut water to add more natural flavour.
Staying hydrated allows you to experience the full benefits of the gels and avoid any possible stomach irritation. Having a drink of water with your gel helps it to become properly absorbed by the small intestine and limiting water intake during longer sessions can put you at greater risk for dehydration.
An early sign of dehydration is feeling thirsty, but by the time your body has sensed this, it’s already slightly dehydrated. Other warning signs to look out for include headaches, feeling lightheaded and a lack of energy. It’s always advisable to avoid combining gels with sports drinks (especially when they're both caffeinated) as this can lead to further dehydration.
Try taking small frequent sips of water rather than large gulps, as this will help to prevent nausea. If you’re not a fan of plain water, try adding in squeezes of lemon or lime or mixing it up with coconut water to add more natural flavour.