I have been reading “The Endurance athlete’s guide to success” which can be found on www.hammergel.com. It appears to me to be very technically focused.

It suggests that 16-24 ounces of water (500-700 mls) is all you absorb and use? This seems low to me.

At the upper end that’s only 3.5 liters (or 5 average sized bottles) in a 5 hour half IM, at the lower end only 2.5 liters).

It also suggest you can use a max of 250-280 cals per hour which seems on the low side.

Your thoughts/experience?