This is a topic where planning and practice can help. First off, find out what the various aid stations will have. Then figure out what you will have out on the course with your crew or in drop bags. Draw up a race plan/outline with the aid station names and mileages. Figure out what you want to do at each, in terms of food to grab, fluids to drink, clothes or shoes to change, etc.
If you think about it before the event, then you are more likely to remember what you will need when you actually get to the aid station. Once underway, when you get about 5 mins. before an aid station (it pays to have a good estimate of how long a given section will take to cover and to be familiar with the course if at all possible), think about what you want to do in the station, what help you need, what food you are in need of, etc.
About a minute out from the aid station (when you can start to hear the people or generators there) get your bottles ready by taking them out of your pack, finishing them off, opening the lids. Ask the voluteers to fill the bottles (be clear as to what they should put in them), head to the food table, or drop bag area, grab the food (put it in your shorts pockets, a plastic baggie, or just carry it if you just have a few items), get the clothes change done.
The only time you should sit down in a chair is (a) for a shoe change or (b) at the finish. Chairs have been known to suck runners right out of the race, so prevention is the best policy, get some help from your crew, and head out of the aid station.
The goals of the aid:
1. get refueled
2. check any medical concerns
3. have a short rest
Before you head off on down the trail, thank the volunteers and your crew if you have one. An efficient stop will flow, not feel hurried, but will have purpose and direction. A stop just for fluids might take just half a minute to a minute, if you have food maybe a bit over a minute, a
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