Hydrogel vs Standard Gels: What's the Difference?

Key Takeaways

• Hydrogel running gels use a carbohydrate-polysaccharide matrix designed to gel in the stomach, potentially easing digestion at higher carb intakes.

• Standard gels are effective, affordable, and sufficient for most runners; hydrogels may offer advantages when targeting 60-90g of carbs per hour.

• GI-sensitive athletes or those with a history of gut discomfort during long efforts may benefit most from hydrogel gels, though they are not FODMAP-friendly.

• Hydrogel gels typically require less fluid intake than standard gels.

• Research is promising but limited, mostly on male athletes; always trial gels in training before race day.

Energy gels are a staple in endurance sports, and recently you may have noticed the term “hydrogel running gel,” most notably with Maurten’s product. For many runners and cyclists, the phrase can sound impressive, but what does it actually mean? And does it really justify the higher price tag?

This article dives into the science behind Maurten’s hydrogel running gel, breaking down how it differs structurally from standard carbohydrate gels, and what that means for absorption, gut comfort, and performance. By the end, you’ll have a clear understanding of whether a hydrogel running gel is the right choice for your training or racing needs and if it offers benefits that go beyond the marketing hype.

Quick Answer: Hydrogel vs Standard Gels

Standard gels are concentrated carbohydrate solutions, usually maltodextrin/glucose plus fructose, and need water to be absorbed and well-tolerated comfortably. Hydrogel gels, on the other hand, encapsulate carbohydrates in a polysaccharide matrix (like sodium alginate or pectin) that forms a gel in the stomach, which may influence how quickly the stomach empties. In practice, standard gels work well for most runners. Hydrogel gels offer a different stomach-feel and may be worth trying for athletes who notice GI discomfort with standard gels, or who are experimenting with higher carbohydrate strategies, but evidence for consistent performance or gut benefits is limited.

What Is a Standard Energy Gel?

Standard energy gels are concentrated carbohydrate sources designed to provide quick fuel during endurance exercise. They typically combine maltodextrin, a glucose polymer, with fructose in roughly a 2:1 or 1:0.8 ratio, using dual transport pathways in the gut to maximise absorption. The consistency varies by brand, from thicker, more viscous gels like GU to thinner, more liquid options like SIS Go Isotonic Energy Gels.

Most standard gels are hypertonic, meaning their solute concentration is higher than blood, which pulls water into the gut during absorption. This is why gels must be taken with fluid. A single gel usually contains 20-40g of carbohydrate, with sodium content varying by product. Compared with a hydrogel running gel, which forms a gel in the stomach, standard gels rely on water for smooth digestion. Without enough fluid, gastric emptying can slow, increasing the risk of GI discomfort.

What Is a Hydrogel Gel?

A hydrogel gel is a carbohydrate delivery system designed to behave differently in the stomach compared with standard gels. In a hydrogel, carbohydrates, typically a combination of glucose polymers (maltodextrin) and fructose, are encapsulated within a polysaccharide matrix, often made from sodium alginate and pectin. When the gel reaches the acidic environment of the stomach, this matrix forms a gel-like structure.

The structural change is intended to reduce the osmotic load on the gut. Standard gels are hypertonic, pulling fluid into the digestive tract, which can sometimes contribute to bloating or GI discomfort. By contrast, the lower osmolality of a hydrogel  means less fluid is drawn into the gut during absorption. This has led to the suggestion that hydrogel gels may be easier to tolerate, particularly when carbohydrate intake is high.

While research is still limited, studies such as Rowe et al. (2022) have shown that a glucose-fructose hydrogel formulation improved running performance in 11 trained males and reduced GI symptoms compared with an isocaloric, non-hydrogel gel. For athletes interested in trying a hydrogel running gel, it offers a novel stomach-feel and an alternative to standard gels, though individual tolerance will vary.

Hydrogel vs Standard Gels: Side-by-Side Comparison

Hydrogel running gels differ from standard energy gels across several key dimensions. A structured comparison highlights the practical considerations for athletes:

In practice, standard gels are effective, convenient, and accessible for most athletes. Hydrogel gels provide a different stomach-feel and may be appealing for GI-sensitive athletes or those experimenting with higher carbohydrate strategies. Individual tolerance and preference will ultimately guide which gel type works best in training and racing situations.

Who Benefits Most from Hydrogel Gels?

Hydrogel running gels may help athletes who struggle with gastrointestinal issues or high-intensity fueling. This includes runners targeting 60-90g of carbohydrates per hour who experience GI distress with standard gels, and marathoners running under 3:30, where higher intensity increases gut stress. They may also benefit athletes who find it hard to drink enough water alongside standard gels, such as in hot conditions or on courses with limited aid stations. Hydrogel gels are not FODMAP-friendly, and most research has been conducted on male athletes. Individual tolerance should guide experimentation before racing.

When Are Standard Gels the Better Choice?

Standard energy gels remain a practical option for many runners. They are ideal for budget-conscious athletes who do not experience gastrointestinal issues, as they deliver carbohydrates effectively. Runners consuming under 60g of carbs per hour may gain little added benefit from hydrogel technology. Standard gels also offer a wider variety of flavours, brands and textures  making them appealing for personal preference. For training sessions, they are often sufficient, allowing athletes to reserve hydrogel gels for race day if cost or availability is a concern. Individual tolerance and convenience should guide gel selection.

The Bottom Line

Standard energy gels are effective, affordable, and work well for the majority of runners. Hydrogel running gels may provide an advantage for GI-sensitive athletes or those aiming for high carbohydrate intakes per hour, though individual responses vary. The best approach is to trial both in training and see what your gut tolerates. By experimenting ahead of race day, you can identify the gel that supports performance without discomfort. Browse Aid Station’s full range of standard and hydrogel energy gels and find the formula that keeps you moving.