By Mélanie Olivier, RD, M.Sc., Sports Nutritionist

GI distress during exercise affects a large number of endurance athletes. Race day is not the time to try something new.

Stick to exactly what you’ve tested in training. Same product, same amount, same timing, regardless of what’s available at the aid station.

At every aid station, you don’t need to drink as much as possible.

Drinking beyond your thirst can dilute your blood sodium levels and lead to exercise-associated hyponatremia.

Drink according to your thirst and add a source of sodium if the event is long or taking place in hot conditions.

Over several hours, carrying all your fluids, carbs, and sodium adds weight and takes up space.

Aid stations allow you to travel lighter while keeping your specific, tested, and well-tolerated products with you.

Plan what the aid stations will cover and what you need to carry yourself.

A dropped bottle, a sticky gel, or a greater than-expected need due to the heat: aid stations can help fill the gap before it becomes a performance or safety issue.

A 100% self-sufficient plan is rigid. If conditions change along the way, you have no room to adjust. Aid stations give you that flexibility.

In hot conditions, the water and ice you need to stay hydrated and cool are too heavy to carry in large quantities.At the aid station, use them to cool yourself down: cold water or ice on your neck and wrists can help you manage the heat and maintain your pace.

A good fueling strategy is planned before race day, so you know what to take, when to take it, and how much.

Have a question about your fueling strategy? Drop it in the comments.