Gels - What is the proper use of gu's and gels when running?

What is the proper use of gu's and gels when running?

How often should you take a gu or gel and how much water do you need to drink after taking one? I run and just started using the gu's and gels being that I am not sure how to properly use them.

Public Comments

Generally you should take them with water for every 45 minutes of running. So if your doing a 3hr run, take 3 pkgs. with you and some water (make sure throughout your route you can replenish your water supply whether its a gas station or friends house, etc.). When your into your 1st 45 minutes of running, take the gel and squeeze into your mouth (do little mouthfuls, its easier for swallowing) and take a couple of sips of water as your taking the gel. Repeat this every 35-45 minutes of running (depends how hard your running too...you may need to take it sooner). There are fuel belts you could wear and you could premix your gu with water and drink as is. Its really what you prefer. Some sports drinks should not be mixed with gels: for example, Gu should not be mixed with Eloads, but you can use Eload gels with their sports drinks. Just check with the supplier or running store to see which drinks are compatible with the gels. Good luck. Run happy and train smart :)
for xc i just take one 15-20 minutes before my race. i just follow it with a couple sips of water to wash the taste out and stuff.