P90 Labs Science · 8 min read · Ingredients
A soccer player can lose 1.5 to 3 liters of sweat in a 90-minute match, and a fluid deficit of just 2% of body mass demonstrably impairs sprint repeatability, passing accuracy, and thermoregulation ( Shirreffs & Sawka, 2011 ). The obvious response is to drink more — but what matters is not what enters your mouth, it is what crosses your gut.
Three variables control how fast ingested fluid becomes circulating blood volume: volume, energy density (calories per liter), and osmolality. This article unpacks each, explains why the P90 Gel is built to be taken with water rather than as a drink, and connects fluid strategy to the broader match-day playbook.
The Gastric-Emptying Equation
The stomach is a valve, not a hose. Its emptying rate is shaped by several well-characterized rules:
•Volume: moderate gastric volume stimulates emptying; an overloaded stomach empties slower ( Leiper, 2015 ).
•Energy density: more calories per milliliter mean slower emptying — this is the reason high-sugar drinks sit in the stomach during hard running.
•Osmolality: solutions whose particle concentration (osmolality) is lower than blood (hypotonic, below ~280 mOsmol/kg) generally empty and absorb fastest; high-osmolality (hypertonic) solutions draw water into the gut before they can be absorbed, raising GI distress risk ( Maughan & Leiper, 1999 ).
This is where formulation details matter. Maltodextrin — the primary carbohydrate in the P90 Gel — yields far lower osmolality per gram of fuel than free glucose, which is one reason the gel empties quickly and sits lightly when chased with water ( Rowlands et al., 2012 ). Pair that with the 10.77 g of water that forms the gel's carrier and you have a concentrated 18 g fuel unit that leaves the stomach on time, rather than sloshing through the second half.
Why a Gel + Water Beats a Bulky Drink at Halftime
A typical sports drink is 6–8% carbohydrate — meaning you must drink roughly 500 ml to receive 30–40 g of fuel. At the halftime window, a player rarely wants a half-liter of cold fluid sitting in their gut before sprinting back onto the pitch. A 30 ml gel delivers the fuel payload instantly, and the player chases it with a few controlled sips of water: fuel and fluid, separated, each optimized for its own job. This split-design philosophy mirrors how Premier League fuel rooms operate.
Frequently Asked Questions
Should I drink the whole gel before drinking water?
Tear, drink directly from the tube in one go, then follow with a few sips of water. The gel's carrier plus the chase water is all that is needed.
Is the gel itself enough hydration?
No. The gel is a fuel product with a hydration-friendly profile. A player still needs their normal fluid intake before and during the match.
References
1.Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences. 2011;29(Suppl 1):S39–S46. https://doi.org/10.1080/02640414.2011.614201
2.Leiper JB. Fate of ingested fluids: factors affecting gastric emptying and intestinal absorption of drinks in humans. Nutrition Reviews. 2015;73(Suppl 2 ):57–72. https://doi.org/10.1093/nutrit/nuv032
3.Maughan RJ, Leiper JB. Limitations to fluid replacement during exercise. Canadian Journal of Applied Physiology. 1999;24(2 ):173–187. https://doi.org/10.1139/h99-014