If you’ve ever felt bloated, nauseous, or “heavy” during a marathon, even while using Maurten — one of the most trusted names when talking about sports nutrition for endurance athletes - there’s a good chance your issue wasn’t the gel at all. It was fluid balance (and often sodium) breaking down under stress. In this guide, you’ll learn how hydration and sodium interact with Maurten products, why water is essential for carbs absorption, and how to build a simple, reliable race-day plan.
Why Hydration Still Matters (Even If You Use Maurten)
It’s tempting to think fuelling is just about getting as much carbs as you can. But your body is complex engine, a system, and that system runs on fluid balance.
During a marathon or any long endurance race, dehydration affects performance in several ways:
- Heart rate rises for the same pace (cardiovascular drift)
- Core temperature increases
- Perceived effort climbs
- Blood flow to the gut decreases, making digestion harder
And that last point is the most important for nutrition.
Even the most gut-friendly carbs can become an issue if:
- You’re not hydrated enough
- Your stomach empties slowly
- Or your intestines can’t absorb efficiently
Maurten reduces the risk of gastrointestinal distress, but hydration is what keeps the system functioning smoothly.
The Link Between Water and Carbohydrates During an Endurance Effort
Here’s a simple truth: carbohydrates don’t work without water.
Carbs are absorbed in the intestine through transport mechanisms that rely on a stable fluid environment. If you take in lots of carbs but not enough fluids, the concentration in your gut becomes high. Your body then pulls water into the intestine to dilute it, which can lead to:
- Bloating
- Cramps
- Nausea
- Urgent bathroom stops
- A “sloshing” stomach feeling
This is why runners who consume 80–100g of carbs per hour without matching hydration often struggle, even if they’re using premium products.
Maurten’s hydrogel structure helps transport carbs more efficiently, but absorption still requires fluid availability.
A good way to remember it:
✅ Carbs are your fuel
✅ Water is the delivery system
No delivery system leads to poor absorption and discomfort.
Sodium: The Key to Feeling Good, Not Just Preventing Cramps
Sodium is often misunderstood. Many athletes associate it only with cramps, but sodium plays a much bigger role as an electrolyte.
What sodium actually does:
- Helps retain water in the bloodstream
- Supports fluid balance
- Maintains nerve and muscle function
- Improves tolerance of long-duration drinking
- Reduces the risk of hyponatremia (low blood sodium from over-drinking water)
When sodium intake is too low, especially if you drink lots of plain water, you may experience:
- Nausea
- Bloating
- Headaches
- Dizziness
- Swollen fingers/hands
- Unusual fatigue despite fuelling
This is why some runners feel terrible even though they’re “hydrating”. They’re drinking water, but the fluid balance isn’t stable, as it also relies on electrolytes like sodium.
Do You Need Electrolytes with Maurten?
This is one of the most common questions. Maurten supplements are primarily designed to deliver carbohydrates efficiently and, even if the gels and drink mixes include sodium as an ingredient, they are not “electrolyte-first” products.
So the answer is:
✅ Some runners can rely on water + Maurten only
⚠️ Others will absolutely need sodium support
You’re more likely to benefit from electrolytes if:
- You sweat heavily
- You race in warm conditions
- You have a history of bloating or nausea
- You drink frequently at aid stations
- Your race lasts longer than ~3 hours
For shorter races or cool conditions, you may be fine with:
- Water + gels
- Drink mix as your primary fuel
- And event-provided electrolytes as needed (test it first!)
A Simple Hydration & Sodium Strategy That Works for Most Endurance Athletes
No need a complicated formula to get this right. Here’s a safe and effective baseline strategy.
Drink small amounts regularly
Instead of chugging large volumes, take small sips consistently.
Why? Large doses of water can overload the stomach and dilute sodium faster, especially under stress.
Pair gels with water
If you’re using Maurten Gel 100, aim to drink water around each gel whenever possible.
A good practical guideline:
-
150–250ml water per gel
(about 5–10 good sips)
Use sodium strategically (especially in warm races)
You can get sodium from:
- The race’s electrolyte drink
- Electrolyte tablets
- Salty foods (more common in ultras)
- Sodium capsules (advanced athletes)
If you plan to rely on event-provided electrolytes, you know the song: test it first in training, because some mixes are highly concentrated or contain sweeteners that can irritate the gut.
💡 Race organizers often publish what will be available at aid stations (water, sports drink, gels, etc.) in the race guide or pre-race emails. If it’s not listed, you can usually contact the organization to confirm the exact brand and format.
How to Combine Maurten Products with a Hydration Plan
Here’s how hydration fits into a typical Maurten system.
Maurten Drink Mix 320
- Great for pre-race fueling or long sessions
- High carb density, efficient energy delivery
- Still requires hydration planning (especially if used during the race)
Maurten Gel 100
- Best paired with water
- Can be taken without water temporarily, but the risk increases
- Great for structured race pacing
Common mistake
Taking Gel 100 and washing it down with a concentrated sports drink → too much carbohydrate concentration, increased gastrointestinal distress risk.
Example: A Simple “No Discomfort” Strategy for a Marathon
Here’s a straightforward plan designed for comfort and reliable energy.
Before the race
- 500ml Maurten Drink Mix 320 in the 2 hours before start
- Small sips of water as needed, combined with electrolytes
During the race
- Maurten Gel 100 every 30–40 minutes (depending on how much carbs you want per hour)
- Water at each aid station (small sips)
- Use electrolyte drink at some stations if conditions are warm or your sweat rate is high
Key rule: if you increase carbs per hour, you must also increase hydration consistency.
FAQ
Do you need electrolytes with Maurten?
Not always. But if your race is long, hot, or you sweat heavily, sodium support can reduce discomfort and improve hydration.
Does Maurten contain sodium?
Maurten products contain some minerals, including sodium and calcium, but they are not designed as an electrolyte replacement.
Why do I feel bloated during a marathon even if I drink water?
Often because of sodium imbalance, over-drinking plain water, or taking carbs without enough fluid.
How much should I drink per hour in a marathon?
It depends on temperature and sweat rate. The best strategy is small regular sips, adjusted to conditions, not forced drinking.
Can I rely on race-provided electrolyte drinks?
Yes, but ideally test them in training, because some can cause gastrointestinal issues, especially if it’s a carbohydrate-containing drink and you’re also taking gels.
Recommended Setup (Maurten + Hydration Done Right)
If you want a fuelling strategy that’s both high-performance and gut-friendly:
✅ Maurten Drink Mix 320 (pre-race or steady fueling)
✅ Maurten Gel 100 (structured carbs during the race)
✅ Water regularly, especially with each gel
✅ Electrolytes or sodium support if needed, based on sweat rate and conditions
Final Thoughts
Maurten is an excellent choice regarding carbs delivery with high tolerance… but hydration and sodium are what make those carbs usable. When your water and sodium strategy is aligned, you’ll experience:
- Smoother digestion
- Fewer nausea/bloating issues
- More consistent energy
- And better performance in the final third of the race
Carbs are the engine. Water and sodium are what keep it running efficiently.