Go Energy Plus Electrolyte Gels: How to Choose and Use Them for Long Runs (2026)

By Ethan Brooks

Updated November 2026

Go energy plus electrolyte gels are a carbohydrate gel with added sodium and other electrolytes, designed to fuel and hydrate you at the same time during long efforts. By the end of this guide, you will know how to decide whether this type of gel fits your race plan, how to use it on training runs, how many to take per hour, and how to avoid the stomach problems that ruin many race days. The approach below works for marathoners, half-marathoners, and anyone building a long-run fueling strategy.

What Electrolyte Gels Do for a Marathon Runner

A standard energy gel mostly delivers carbohydrate, usually maltodextrin or a blend of glucose and fructose. An electrolyte gel adds sodium, and sometimes potassium, magnesium, or calcium, in amounts meant to replace what you lose in sweat. Sodium matters because it helps your body hold onto fluid and supports nerve and muscle function. Without it, long runs in heat or humidity can leave you feeling flat, crampy, or waterlogged even when you have been drinking.

Shopping for one? See our guide: Science in Sport GO Isotonic Energy Gels Review: Is It Worth It?.

Keep the expectations realistic. An electrolyte gel does not replace a full hydration plan, and it does not cure cramping caused by pace errors or undertraining. It is one tool in a broader system of carbohydrate intake, fluid intake, and pacing.

When the extra sodium is useful

• Runs longer than about 75 to 90 minutes, when sweat losses start to add up.
• Hot, humid, or windy conditions that increase sweat rate.
• Races where aid stations are sparse or only offer water.
• Athletes who notice white salt residue on their clothing or who sweat heavily.

When a plain carbohydrate gel may be enough

• Short long runs in cool weather.
• Races where you already use a sports drink with sodium at every aid station.
• Runners who find electrolyte-heavy products upset their stomach at a given intake.

Step 1: Confirm Your Sweat and Sodium Needs

Sweat rate and sodium loss vary a lot between people. You can get a rough estimate with a simple weigh-in. Weigh yourself nude or in minimal clothing before and after a one-hour run at your normal effort. Track how much you drank and any urination. Each pound lost, after accounting for fluid consumed, roughly equals a little over a pint of sweat lost. If you lost more than about 2 percent of your body weight, you should plan for more fluid and sodium on long runs.

For a more precise read, some sports dietitians use a sweat patch test, but for most runners a few practice runs with consistent notes are enough to guide decisions. If you have a medical condition, take blood pressure medication, or have a history of hyponatremia (low blood sodium), talk with your doctor or a sports dietitian before changing your sodium or fluid intake.

Step 2: Match Gel Intake to Your Race Plan

Most runners aim for roughly 30 to 60 grams of carbohydrate per hour during events lasting over 90 minutes, and some well-trained athletes tolerate more. A typical single gel contains around 20 to 25 grams of carbohydrate, though exact amounts vary by product and you should always read the label on the packet you are using. Use the table below as a starting framework.

Treat these numbers as starting points. Your own gut tolerance, body size, and pace will shift the right amount.

Step 3: Practice Your Gel Timing on Training Runs

The biggest error runners make is trying a new gel for the first time on race day. Use your long runs to test each product at the exact intake you plan to use in the race. A useful sequence looks like this:

1. Start with one gel at around 45 minutes into a 90-minute run and see how you feel.
2. On the next long run, add a second gel at about 90 minutes, then keep the same pattern.
3. Move to a fixed interval, such as every 35 to 45 minutes, once you can take gels without nausea.
4. Take the gel with water, ideally a few sips, to help it go down and dilute it slightly.
5. Repeat the full race-day plan on at least two long runs, ideally in similar weather.

For more on setting intervals, see When to Take Energy Gels: A Marathoner's Timing Guide, and if you are racing a shorter event, When to Take Energy Gels During Half Marathon: A Step-by-Step Timing Guide covers adjusted timing.

Match the gel to the sodium plan

If you are taking an electrolyte gel and also drinking a sodium-containing sports drink, you may be overloading sodium. Calculate your combined intake and keep it within the range your practice runs have shown to work. Many runners find that a single electrolyte gel per hour, plus water, covers their needs on moderate days, while hot days call for more.

Step 4: Choose Between Products Based on Your Needs

Not every gel labeled for electrolytes works the same way. Compare the carbohydrate source, sodium content per packet, caffeine, and texture. Some runners prefer a thinner gel that is easier to take with water, while others want a thicker product they can squeeze slowly. If you want to compare how the broader SiS line handles sodium and carbohydrate, SiS GO Energy Gels Review: Features and Performance goes through the features in detail. For a caffeinated option, SiS GO Energy + Caffeine Gel Review: Sis Energy Gels Caffeine Pros and Cons is worth reading before you commit to race day.

If you prefer a different style, Top 7 Healthy Energy Gels for Running Worth Considering in 2026 and Top 6 Energy Gels for Runners Compared in 2026 give a wider view of what else is on the market.

Step 5: Build Your Race-Day Routine

Once you know your intake and your products, write the plan down and rehearse it. A practical race-day setup includes:

• Gels stored in a race belt or pocket where you can reach them without stopping.
• A timer or watch alert set to your intake interval.
• A written log of when you took each gel and what the conditions were.
• A plan for aid stations, including whether you will take water, sports drink, or both.
• An equipment check the morning of the race, including gels, belt, and watch charge.

A complete pre-race checklist can help you avoid last-minute errors. Run through your plan the night before, and again the morning of the race.

Common Mistakes With Electrolyte Gels

• Trying new products on race day. Stomach reactions are individual, so every product needs a training test.
• Taking gels without enough water. A thick gel can sit poorly in the stomach if you wash it down with nothing.
• Stacking sodium sources. Gels plus a salty drink plus salt tablets can push your sodium too high for your body.
• Ignoring heat. Hot conditions raise sweat loss and may require more fluid and sodium than your cool-weather plan.
• Waiting until you feel bad. Fueling should start early, not when your energy is already dropping.
• Assuming more is better. Taking extra carbohydrate can cause gastrointestinal distress, bloating, or nausea.

Recommended gear

A few simple items make a real difference in how smoothly your fueling goes on long runs and race day.

• A slim running belt with gel loops. It keeps gels reachable without bouncing. View on Amazon
• A soft flask or handheld bottle. Useful for washing down gels with a few sips of water between aid stations. View on Amazon
• A GPS sports watch with interval alerts. Lets you set reminders for each gel without checking your phone. View on Amazon

FAQ

Do go energy plus electrolyte gels replace a sports drink?

Not always. They supply sodium and carbohydrate, but a sports drink also supplies fluid. Many runners use the gel for carbohydrate and sodium, and rely on water or a sports drink for fluid, adjusting based on their practice runs.

How many electrolyte gels can I take in a marathon?

Most marathoners take two to three gels per hour, depending on pace, body size, and gut tolerance. Test your personal number on long training runs before race day.

Should I take a gel before the race starts?

Many runners take a gel 10 to 20 minutes before the start, especially in longer events, but only if they have tested it in training. Take it with water and avoid trying it for the first time on race morning.

Can electrolyte gels prevent cramps?

Cramping has many causes, including fatigue, pace, and muscle conditioning. Sodium may help some runners who lose a lot through sweat, but it is not a guaranteed fix. Pacing and training load matter at least as much.

What if a gel upsets my stomach?

Stop using that product and try another with a different texture or carbohydrate blend. Reduce the intake, take it with more water, and test again on a shorter run. Persistent stomach problems should be discussed with a doctor or sports dietitian.

Are electrolyte gels safe for people with high blood pressure or kidney issues?

Sodium intake matters for these conditions. Anyone with high blood pressure, kidney disease, heart conditions, or who takes medication affecting fluid or electrolytes should consult a doctor before using sodium-heavy products during exercise.

How far before a race should I stop experimenting?

Aim to finish your product testing at least two to three weeks before race day. That gives you time to settle on a routine and to adjust if a gel does not sit well during your final long runs.

Can I use electrolyte gels for shorter runs?

You can, but for runs under about 60 to 75 minutes most people do not need added carbohydrate or sodium. Use gels on shorter efforts only if you have a specific reason, such as heat or a hard workout.

Conclusion

Go energy plus electrolyte gels can be a useful part of a long-run fueling plan when you match them to your sweat rate, race length, and gut tolerance. Start by estimating your sodium needs, set an intake target for your race distance, and test the exact plan on training runs. Keep your routine simple, practice it until it feels automatic, and adjust for heat. For personalized advice, especially if you have a medical condition, consult a doctor or sports dietitian.

About Ethan Brooks

Ethan Brooks is part of our editorial team and reviews and edits our marathon & half-marathon guides, checking product details against manufacturer specifications and owner feedback.