Before we continue, please note the disclaimer that I’m not a doctor or a dietitian; this is learned-by-doing guidance meant to help you think through your own plan. What works for me may not work for you.

I have searched high and low for all sorts of gels to comfortably get through long distance races. After a few years of trial and error, I seem to have settled mostly with Maurten, specifically the gels when running. Maurten gels earn their reputation because they deliver carbohydrate cleanly and, for many athletes and me, with less stomach drama than syrupy alternatives. What I learned the hard way is that there is a catch. The catch is that these are to help fuel the carbs, not sodium. Compared to many sports products, Maurten gels are low in salt.

This is quite importamt to know. Sodium supports fluid absorption and helps keep you drinking. In heat or over long durations, sweat pulls sodium out at very different rates depending on the person. Some people will feel it first as a creeping headache or a foggy, irritable drift; others as cramping, queasy stomach, or an abrupt loss of desire to drink. None of that pairs well with trying to run, ride, or string together a triathlon without falling apart in the back half.

In my personal experimentation with this, using Maurten means separating the jobs. The gel handles carbohydrates. And then remember to solve sodium with aid-station choices, or salt capsules (in Belgian races, it is not uncommon to receive salty “TUC” biscuits, which are my favorite :-)). Whatever path you pick, practice it before race day!

Watt I Learned

Maurten makes getting carbs easy, but the low sodium caught me out. On long, warm efforts, that gap turned into headaches, fog, and a growing reluctance to drink, classic signs I hadn’t brought enough salt to the party. When I kept the gels for fuel and made a separate, deliberate plan for sodium, everything felt steadier.

DISCLAIMER: The information on WattsWrong is based on personal experience and is provided for general informational purposes only. It does not constitute medical, nutritional, or professional advice, and should not be relied upon as a substitute for guidance from a qualified healthcare provider or certified coach. Always consult an appropriate professional before making changes to your training, nutrition, supplements, or equipment. Participation in endurance sports involves inherent risks; you assume full responsibility for your choices and actions.