Sprint triathlons

Question
I participate in Sprint triathlons.  So the distances are approx - 1/2 mile swim, 16 mile bike and 4 mile run.  During this triathlon and workouts I usually just take water but am looking to take perhaps GU gel and GU20 powder as well.  The gels and powders have sodium and potassium.  My question is:
During my workouts and sprint tri's(1 hr 40 minutes duration) do I need the gels ans powders or would water be enough?

Answer
Hi Gary
I guess from what your telling me you plan on being out on the course for 1hr 40 min.In this case,water is the only thing you should take and that means sport drinks.The key to optimize your performance leading up to your event and maintain retention of fluids to carry you thru out the distance is a gradual taper and a good balanced diet light on protein which is very dehydrating.Hydrate the night before,and don't eat breakfast.Run on emty.If you have other questions just get in touch gary.

All the best on your day

John