Running Gels and Electrolytes: A Buying Guide
How to choose energy gels, electrolytes and supplements for running: when you actually need them, what to check on the label, and how to avoid stomach issues.
Written by the editorial team at Velunite
The running supplements aisle is one of the most confusing out there: gels, bars, salt capsules, mix-in powders, each with its own 'revolutionary' formula. In practice, most recreational runners need far less than the marketing suggests, but a few criteria still help in choosing well.
When gels actually matter
Under 60-75 minutes of moderate-intensity running, water is almost always enough, and an extra gel just risks weighing down your stomach with no real benefit. Past that point, especially in long training runs or races, a steady carbohydrate intake (roughly 30-60 g per hour) helps hold your pace in the final stretch, when glycogen stores start running low.
Reading the label without getting confused
The number that actually matters is the carbohydrate content per serving (in grams), not the catchy product name. Some gels use only glucose or maltodextrin, others combine multiple sugar types (e.g. glucose-fructose) to boost gut absorption at higher intensities — this second option tends to cause fewer stomach issues on prolonged efforts, though individual tolerance varies a lot.
Electrolytes: not just for extreme heat
Minerals, sodium especially, help retain fluids and prevent cramps on long or heavy-sweat runs, but they're not essential for a 40-minute jog on a cool day. Heavy sweaters, summer runners, or anyone doing sessions past 90 minutes get the most benefit from electrolyte capsules or effervescent tablets — always worth testing in training before relying on them for an important race.
Test everything in training, never on race day
Your stomach needs training just as much as your legs: a gel you've never tried before, taken for the first time during a half or full marathon, is one of the most common causes of race-day gastrointestinal trouble. The practical rule is simple: test any new product several times in training, at paces close to race pace, before trusting it on the day that actually counts.
You don't need the most expensive product
Many runners buy premium gels assuming a more elaborate formula makes the difference, but for most recreational runs a simple maltodextrin-based gel, or even everyday food (dates, dried fruit, a banana), covers the same energy need at a much lower cost. The gap between high-end products shows up mostly in very long endurance races or at competitive paces.
Recommended products
For long runs, a reliable classic is running energy gels, available in different carb concentrations and often with caffeine for the final stretch of a race.
To prevent cramps on hot days or heavy-sweat sessions, effervescent electrolyte tablets are handy and dissolve straight into your bottle.
Anyone who prefers a chewable alternative to classic gels can consider energy chews for sport, often easier to get down than a liquid gel mid-effort.
For runs past 90 minutes, a small gel storage running belt is handy too, keeping supplies within reach without disrupting your running form.
Finally, for topping up outside of training, consider electrolyte powder to mix with water, useful for post-run recovery on hotter days.
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