In the last chapter, I described the hydration plan that Haile Gebrselassie used when he set a world record of 2:04:26 at the Berlin Marathon in 2007, which involved drinking about two liters of fluid during the race. In practice, his plan was as much focused on fueling as on hydration. Of the two liters of fluid he planned to consume during the race, 1.25 L was sports drink (the rest was water), and he also took five sports gels, providing a total of between 60 and 80 grams of carbohydrate per hour. That number is significant, because scientists have traditionally figured that 60 grams an
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