Hiker Aakanksha

Energy gels work well for treating low blood sugar or for sustained energy during tough hikes. They have simple carbs that our body absorbs quickly, so they won’t upset your stomach. I like these as they are handy and lightweight to carry for the trail. Most of us are glycogen burners on trails, releasing glucose into the blood, unlike elite athletes who have metabolic flexibility and have trained to be fat burners.

We use energy gels (glucose) for two purposes, as there are two important ways to have sustained energy during strenuous hikes:

• Treating Lows: For a sudden drop in energy (i.e., glucose), consume 15g of carbohydrates (~ 1 standard gel packet).
• Preventing Lows: We focus on forced hourly breaks to consume roughly 30–45g of carbohydrates per hour of exertion to keep blood sugar stable.
• Take gels with water for the best absorption and digestion. If you eat a gel without drinking water, it can upset your stomach.

Choice of gel and the “Gel + Snack” Strategy

• Fast Glucose Spikes: Standard energy gels like GU are designed for rapid absorption and are best for quickly treating low blood sugar.
• Sustained Energy: UCan Edge, Huma Chia Gel, Honey Stinger, and Maurten Gel 100, which prevent sharp blood sugar spikes and provide steady energy for longer, moderate hikes.
• Stabilizing snack: Once a gel resolves a low, follow it up with a balance of protein, healthy fats, and complex carbohydrates to lock in and stabilize your blood sugar for the next hour like Trail Mix, nuts and seeds or peanut or almond butter

How many gels to pack?

• Pack 2x: I calculate how many gels I need for my planned hourly intake, then double that amount. Unexpected trail delays, steep terrain, or sharing can drain the supply.
• Keep my gels accessible: I keep rescue gels (i.e., 2) in my hip-belt pockets. Do not bury them inside the main backpack compartment, where they are hard to reach during a low. If used, I refill my hip belt pockets during breaks.

• Temperature Shielding: Extreme cold can freeze gel packets solid, making them impossible to squeeze. In cold weather, I keep my gels in an inside jacket pocket close to my body to keep them warm.
• I use caffeinated energy gels for a physical or mental boost on a grueling ascent or to prevent bonking for the final push, but diabetics must use them with extreme caution and as per their doctor’s advice

P.S.: This isn’t medical advice; consult your PCP for what suits you best. Diabetics must adhere to the advice of their nutritionist and designated physician.