How Many Gels to Take During Marathon

When you're hitting mile 18 of a marathon, your body runs on fumes—and that’s where energy gels, concentrated carbohydrate packets designed to quickly replenish glycogen stores during endurance events come in. They’re not magic, but skipping them or overdoing them can wreck your race. Most runners need between 3 and 5 gels over the full 26.2 miles, spaced every 45 to 60 minutes. That’s not a guess—it’s what elite and amateur runners who finish strong actually do.

It’s not just about how many, but when, the timing of fuel intake relative to your pace and body’s natural energy dips. Start early—by mile 5 or 6—before you feel tired. Waiting until you’re bonking means your body can’t absorb the gel fast enough. And don’t chug them dry. Always take them with water. A gel without water is like trying to start a car with no gas—it just sits there. Most runners pair each gel with 8 to 12 ounces of water to help digestion and prevent cramps.

Marathon nutrition, the full system of fueling before, during, and after a race isn’t just gels. It’s also what you ate the night before, your breakfast, and how much fluid you’ve drunk. But gels are the on-the-go fix. If you’re running under 3:30, you might need closer to 5 gels. If you’re running 4:30 or slower, 3 to 4 might be enough—you’re burning calories slower, and your body has more time to use stored fat. The key? Practice in training. Try your gel brand during long runs. See how your stomach reacts. Some gels have caffeine, some don’t. Some are thick, some are runny. Your race-day choice should feel as familiar as your favorite pair of running shoes.

And don’t forget the finish line. A gel right before you cross? That’s not for energy—it’s for mental wins. That sweet, sticky hit tells your brain: you made it. You didn’t quit. You fueled smart. That’s why the best runners don’t just count gels—they plan them like part of their race strategy. Below, you’ll find real stories, science-backed timing tips, and what actually works for runners just like you—not theory, not ads, just what’s proven on the road.