How to Prevent Gastrointestinal Problems During Exercise

Gastrointestinal (GI) problems are problems with the stomach and intestines. It is common for athletes to experience GI problems during exercise. This is especially true for distance runners and triathletes. You can take actions to help prevent these problems.

How can this condition affect me?

GI problems can affect your performance and your ability to exercise. You may have symptoms such as:

• Heartburn.
• Nausea.
• Vomiting.
• Bloating.
• Passing gas (flatulence).
• Cramping.
• Urge to go to the bathroom.
• Rectal bleeding.
• Diarrhea.
• Abdominal pain.

What actions can I take to lower my risk for problems?

Eating and drinking

• Limit fiber intake before exercise. To lower the chance of diarrhea during a competition, try reducing your intake of fiber a day and a half before.
• Avoid:
  • Solid foods for at least 3 hours before exercise.
  • Foods and drinks that contain fat and protein during endurance exercise.
  • Eating a large meal before exercise. This will lower your chance of getting abdominal pain.
• Drink enough fluid to keep your urine pale yellow.
• Drink water before, during, and after physical activity, even if you do not feel thirsty. Drink small amounts of water frequently throughout sporting events. Drink more water if you are exercising in hot or humid weather or in high altitudes.
• If you are exercising for more than an hour, consider drinking a sports drink.
• Avoid alcohol before, during, and after strenuous exercise.
• Keep track of what you eat by using a food journal. This may help you identify foods that cause you to have symptoms. You can then avoid those foods.

General instructions

• Take over-the-counter and prescription medicines only as told by your health care provider. If you were prescribed medicines to improve your symptoms, take them exactly as told.
• Work with your health care provider or a diet and nutrition specialist (dietitian) to develop an eating plan that is right for you. This plan should help prevent symptoms and ensure that you are getting the proper nutrition for your exercise needs.

Contact a health care provider if you have:

• Symptoms that make it difficult for you to exercise.
• Symptoms every day.
• Unexplained weight loss.
• Diarrhea that is not helped by diet changes.
• Rectal bleeding.
• Severe abdominal pain.
• Night sweats.
• A fever.

Summary

• It is common for athletes to experience gastrointestinal (GI) problems during exercise. This can affect your performance and your ability to exercise.
• Drink water before, during, and after physical activity, even if you do not feel thirsty.
• Contact your health care provider if your symptoms do not get better or they get worse.