Energy gel

For a long or intense session, take one while you are still feeling steady rather than waiting until you are exhausted. Space gels through the session according to your carbohydrate plan, and take them with fluids if the packet recommends it.

Many gels are concentrated, so water can make them easier to swallow and helps you take in fluid as you exercise. Some are formulated to be taken without water; follow the packet directions, and don’t treat a gel as a replacement for drinking.

Yes: test the gel, timing and amount during training, ideally in a session similar to your event. That lets you practise opening and swallowing it while moving and find out whether its texture or sweetness suits you.

Tear across the marked notch, keeping the sachet upright so it is less likely to spill. If the top is difficult to remove with one hand, open it before you start and keep it somewhere secure and easy to reach.

Keep unopened sachets sealed in a cool, dry place, away from direct sunlight and heat. Once opened, use the gel promptly; don’t keep a partly used sachet loose in a bag.

Look for caffeine in the ingredients and check how much is in each sachet; gels vary, and some contain none. Add up the caffeine from all the products you plan to use rather than assuming every gel is the same.