Which Is Better for Hydration: Gels or Electrolyte Capsules?

Audio Transcript

Haughey: Hey Runners Connect fans. We have a great question from Roger today.

Roger asks, “Could you please comment on the use of electrolyte capsules versus the use of gels for maintaining sodium levels and hydration during the marathon?”

That’s a great question Roger.

As you specifically ask about maintaining sodium levels and hydration in your question, I’ll say a little bit about that first.

During the marathon, keeping your electrolytes in balance is really important for optimum performance.

If electrolytes are imbalanced, you could fatigue early or get cramps during your race.

Electrolyte capsules or tablets dissolving in water are a great way to maintain hydration and get those electrolytes that you need.

When we talk about electrolytes, we mean sodium mostly; that’s what you’re losing in your sweat, although you also lose small amounts of potassium.

It’s recommended that you drink something with sodium in it or take something on board with sodium in it, when you run for longer than two hours.

Although, unless it’s super warm, you’re unlikely you need to take large amounts of electrolytes.

Current research suggests drinking to thirst is sufficient unless it’s really hot, and that’s the best way to stay hydrated.

Adding some electrolyte to that too, will ensure that these stay in balance, as a simple as those electrolyte tablets or capsules to your water.

However, what you have to remember about electrolyte capsules or tablets is they don’t provide any fuel, which is something you’ll need to think about in a marathon.

Typically, we can only store about two hours’ worth of muscle glycogen when running at marathon pace, hence why, unless you’re going for the world record, you need gels or energy drinks, as well as your electrolyte tablets.

Gels are great as they provide you with carbohydrates to keep you going.

They’re easily portable and as there are so many different ones with a little experimentation, you’ll find one that suits you well.

I’d start taking the gels around 45 to 60 minutes into the race and take another every 45 to 60 minutes.

You should take some water on board with these gels, to help with the hydration and reduce risk of consuming too much simple sugar at once, which can lead to stomach issues.

However, if the weather is particularly warm or you’re a salty sweater, you’ll want to consider using some form of electrolyte drink or capsules in combination with the gels.

Consuming gels alongside plain water is usually fine.

Most gels do contain some sodium and that’s what I do in a marathon, although admittedly it might have been fairly cool weather.

If it’s hot or you’re a salty sweater, I’d even make sure that your gel does contain decent amounts of electrolytes or use both gels and an electrolyte drink.

Whilst electrolyte tablets in water are the best way to maintain hydration especially in hot weather, gels taken with water provide fuel as well as use electrolytes, so I think about using gels taking on water on board at the same time as a first step.

If you think it’s going to be hot or you lose a lot of salt in your sweat, I’d consider adding electrolyte tablets to your water.

I hope that helps and I love that question. Thanks so much for asking.

For those of you listening that want to have your question answered by one of the RunnersConnect coaches, head over to runnersconnect.net/daily and click the record button to send your question over.

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