At what distances are intra run carbs/ electrolytes worth it?

Greetings docs ! Starting to push my running a bit further ( no worries, still lifting 4x a week too! ) and I’m curious at what distances is it worth having a gel or electrolyte supplement handy? Seems to be that anything up to a 10k it’s not needed, but what about a half marathon or full marathon?

I think duration of event or effort is more useful than distance for this question. With that in mind, somewhere greater than ~ 90-minutes may benefit from intraworkout nutrition, but I don’t think supplementing electrolytes alone (e.g. without Calories, caffeine, or fluids) do much of anything. I would not recommend supplementing electrolytes in isolation.

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