An aid station is a supply point along the race course offering water, electrolyte drinks, and sometimes snacks or medical support. Spacing varies by event, but longer races typically place them every few kilometres.
Typically water, an electrolyte or sports drink, and sometimes fruit, energy gels, or basic first aid. Larger races offer more variety at major aid stations.
Commonly every 2.5 to 5 kilometres, though this can be closer together in hot climates or on longer ultra courses. Check the course map for exact locations.
You can, but it's not recommended over long distances since hydration and fuelling directly affect performance and safety. Even a quick sip at each station helps.
Larger aid stations often do, or are positioned near a medical tent. Smaller ones may just have volunteers handing out supplies.
Carry your own hydration belt, gels, or electrolytes, especially if you have specific fuelling needs or allergies. This is common practice for longer races like marathons and ultras.