Runner’s Diarrhea: A Summertime Favorite?

A blogger friend of mine referred me to an article about a female runner struggling with gastrointestinal distress. She asked for advice regarding how to prevent the “runner’s trots” and felt fairly mystified regarding its cause. Since up to half of runners face this problem at some point (especially women), I thought I’d post some advice that comes from experience… ahem. The urge to use the restroom during exercise is caused by increased intestinal motility, likely triggered by any (or all) of the following:  jostling of internal organs, relative intestinal ischemia (decreased oxygen getting to the intestines as blood is diverted to the muscles for work and to the skin to cool the body), dehydration, and adrenaline-related anxiety/stress hormones. I’ve noticed that hot weather greatly increases the likelihood of runner’s diarrhea as it contributes to additional blood diversion as well as dehydration through excessive sweating. Basically, don’t be surprised if you need to plan your summer runs around bathroom stops. That being said, there are a few things that can decrease the urgency and frequency of this unpleasant intestinal drama: 1. Watch what you eat before your run – avoid fiber, caffeine, fake sugar, or anything that generally makes YOU have to move your bowels more frequently (milk and/or soy products are a culprit for some). Ideally, these things should be avoided up to 12-24 hours before you run. 2. Stay hydrat...
Source: Better Health - Category: Health Medicine and Bioethics Commentators Authors: Tags: Health Tips Exercise GI Distress Hormones How To Avoid Intestines Runner's Diarrhea Runner's Trots Running Summer Running Source Type: blogs