During the Ascent I take one hammer gel pack and drink two cups of water at every water stop not skipping any. Before I started doing this I had cramping problems and would run out of energy. One year I stopped at the 3 mile left sign and said to myself "I have nothing left in me." I did finish, but had to be helped away from the finish line. I can tell you exactly how long it takes a gel pack to kink in above tree line, 2 minutes.