Fuel and Hydration

This is from one of my coworkers in response to my question about fuel and hydration. He does ironmans and marathons.

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I use clif bars for solid food, carbo pro for liquid food, power bar endurance / recovery as energy drinks (Gatorade).

For a 10 mile run below, I would NOT run WITHOUT food. It would break down too much. I would eat on an easy long run every 40 minutes plus hydrate.

Long workouts.
30 - 45 minutes prior: bagel or clif bar and a banana. 16 – 20 oz of water
Every 45 minutes – gel pack and 8 oz water; 8 oz energy drink (Gatorade, propel, etc)
You should drink more frequently if carrying a fuel belt.
For work outs OVER 2 hours I would eat a solid (clif bar) or carbo pro à 200 – 400 calories every 1 hour to 1 hour 15 minutes for the entire workout.
e.g. 3 hour workout with fuel belt
Minute 20 hydrate (4 – 6 Oz)
Minute 40 Gel
Minute 60 hydrate (4 – 6 Oz)
Minute 70 Solid
Minute 80 hydrate (4 – 6 Oz)
Minute 90 Gel
Minute 100 hydrate (4 – 6 Oz)
Minute 120 hydrate (4 – 6 Oz)
Minute 140 Gel & Solid
Minute 140 hydrate (4 – 6 Oz)
Minute 160 hydrate (4 – 6 Oz)
Minute 180 beer

Short high intensity (under 30 minutes) / 5K Race
30 – 45 minutes prior: ½ bagel or ½ clif bar and banana. 8 oz water, 8 oz energy drink
15 minutes prior: gel pack, 8 oz energy drink