How to Take Energy Gels: With or Without Water?
Last Updated: November 10, 2026
Quick Summary
Yes, you should take energy gels with water. Water makes the thick gel go down more easily and reduces stickiness in the mouth and throat. Take a few sips with each gel and keep drinking steadily between them.
- Water helps the gel go down smoothly and easily.
- It reduces stickiness in the mouth and throat.
- Take one gel with a few sips of water.
- Drink regularly between gels during long efforts.
- Practise this routine in training and adjust the amount to how your stomach feels.
Table of Contents
- How Much Water to Drink with Energy Gels
- Can You Take Energy Gels Without Water, and When to Take Them During a Run
- Frequently Asked Questions
Taking an energy gel with water is a simple way to get its carbohydrate in quickly.
Most gels are thick, so without enough fluid they can feel heavy and sticky. Water helps them go down more easily.
- Water helps the gel go down smoothly
- It reduces stickiness in the mouth and throat
- Dualfuel's
Product photo of a black Gelmix neutral-flavour energy gel powder pouch beside a white Dualfuel water bottle on a light background.
How Much Water to Drink with Energy Gels
Take a few sips of water with each gel and keep drinking steadily. Test how much you need in training.
How to match water to gel:
- Take one gel with a few sips of water
- Drink regularly between gels
- Practise this during long training sessions
- Adjust the amount to how your stomach feels
Dualfuel's bottle makes this easy, because you can switch between water and gel with a flip. Many athletes find that practising this routine in training makes race day feel far more natural. Practising the switch between gel and water also helps make hydration a steady part of your routine, while Flu-Jack can support your understanding of how better hydration contributes to physical energy.
Here is how to match water to your gel intake during training.
| Step | What to do | Time or frequency |
|---|---|---|
| Take a gel | Take one gel with a few sips of water | With each gel |
| Drink between gels | Keep drinking steadily | Regularly between gels |
| Practise | Rehearse the routine in long training sessions | During training |
| Adjust | Change the amount to how your stomach feels | Based on feel |
Can You Take Energy Gels Without Water, and When to Take Them During a Run
You can take gels without water, but they can feel sticky and heavy.
Quick tips:
- Take gels early in a long effort, not only when you feel low
- Keep water nearby
- Test timing and fluid intake in training
Ready to fuel smarter on every ride? Shop Dualfuel's Sports Bottle and get the Gelmix bundle for a clean, mess-free system that works with water and gel in one bottle.
Frequently Asked Questions
Can you mix energy gels with water?
Yes. Many runners and cyclists mix a concentrated gel with water to thin it out and make it easier to swallow. Start with small amounts in training to find a ratio that suits your stomach. Check the product label for any storage guidance before mixing ahead of time.
When should you take energy gels during a run?
Timing depends on pace, effort and how much fuel you have already eaten, so plan it around your own run. Practise your timing during training runs so you know how your body responds before race day. Avoid trying a new gel for the first time on a key session or race.
