Howdy Kellie,
I also agree with Guest's suggestions -- I've posted what I do below. As Leslie noted, check out the thread of posts on this topic on the April 7 post as well.
1) Make sure you're adequately rested, hydrated, and nourished going into the hike. I always rest the day before a big hike and also eat more calories than usual (emphasizing carbohydrate). This helps ensure that your fuel stores (muscle and liver glycogen) are optimal. I particularly enjoy Mexican food -- beans, rice, and tortillas.
2) Consume a pre-hike meal containing carbohydrate and protein. I generally eat a carton of yogurt (it's too early for me to eat more). You could also drink a liquid meal like Boost, Ensure, or Carnation Instant Breakfast or eat oatmeal with fruit. I drink 16 ounces of fluid right before I start hiking.
3) During hiking, I recommend consuming 30-60 grams of carbohydrate per hour. I take in 25 grams or so from carbohydrate gels and get another 14 grams of so from Gatorade each hour.
3) Start taking in carbohydrate and fluid as early as 15-30 minutes into the hike to maintain blood glucose and replace fluid losses. I do this by drinking Gatorade Endurance which provides both carbohydrate and water. You can also do it by drinking Coco-Water or consuming water, bars and/or carbohydrate gels.
Coco-water has 17 grams of carbohydrate and 65 mg of sodium per 11 oz. The carbohydrate is adequate (comparable to Gatorade Endurance) but lower in sodium (65 mg versus about 280 for Gatorade Endurance or 155 for regular Gatorade).
4) Carbohydrate raises your blood sugar, protein keeps it from falling. Taking in small amounts of protein can help maintain your blood glucose on long hikes.
5) If you use a sports bar, choose one's that are rapdily digested (low in fat) that also has some protein. Make sure you drink ample fluid (at least 8 ounces) when you eat the bar or you can feel like you have a rock in your gut.
6) The heat can kill your appetite and decrease your intake, thereby increasing your risk of developing hypoglycemia (low blood sugar) and bonking. I find that I tolerate gels better than bars in the heat. Zippetydude Stan mentioned that Access gels have some protein, so that's another option.
7) Make sure your fluid and energy supplies are readily accessable -- as Guest mentioned. I use a Camelbak in my day pack for my fluid and can easily pull the gels out of the side pockets. If you have to haul fluid or fuel out of your pack, it makes it harder to hydrate and fuel yourself properly.
Please check the April 7 thread for sodium recommendations to prevent heat cramps.
9) I concur with Guest's and others' recommendations to carry 4 quarts of fluid.
Skyline is brutal. I find that I have to be religious about my pace, fluid, and carbohydrate intake or I die at Flat Rock and struggle to reach the tram.
Miles of smiles,
Ellen
I've gone too fast too early and had to lay down in the shady area at Flat Rock for an hour before hitting the final section.