The article was written by MS.MD Mai Viễn Phương - Department of Internal Medicine, Vinmec Central Park International General Hospital
You may experience diarrhea after exercising due to reasons such as changes in digestive hormones, reduced digestive blood flow, and sudden movements to your digestive organs.
1.Causes of Diarrhea During Exercise
- After Exercise
Stimulating and putting pressure on the digestive organs during exercise can cause intestinal problems, such as diarrhea and abdominal pain. This is especially common if you are targeting your lower abdomen, so let your muscles relax during these types of exercises.
- After Running
Many runners experience diarrhea during or immediately after long-distance running. Moving the body up and down can stir up the digestive system, causing you to go to the bathroom more frequently. You may also experience abdominal cramps, bloating, and acid reflux. This happens partly because blood flow is redirected to the legs instead of the digestive system.
- Regular Long-Term Exercise
Diarrhea and digestive conditions like leaky gut are common in people who engage in strenuous exercise for long periods. This includes swimmers, cyclists, and triathletes. Intense activities such as aerobics, dancing, and skiing can also cause digestive disorders.
- Dehydration
Dehydration during exercise can cause dehydration and diarrhea. Replenish lost fluids with electrolyte drinks, healthy beverages like coconut water, broth, and fruit juices.
2.Treatment
Usually, diarrhea will resolve on its own within a few days and is not a cause for concern, but you can still try different treatments to speed up recovery.
- Eat Certain Foods
Eat easily digestible foods that do not irritate or are difficult to digest. Follow the BRAT diet (bananas, rice, applesauce, and toast) when you exercise a lot or have symptoms.
Other suitable foods include vegetable soup, lean meat, and potatoes. To supplement healthy gut bacteria, take probiotics or eat probiotic-rich foods like yogurt, sauerkraut, or tempeh. Include drinks like kombucha, kefir, and kvass.
- Schedule Your Workouts
If you have frequent bowel movements, schedule your workouts after going to the bathroom. If you are unsure about your habits, monitor them for a few days to see if you notice a pattern. Design your running route so you can access a bathroom at a certain time after running.
- Reduce Intensity
If you have diarrhea, you can try reducing the intensity or duration of your workouts to better manage symptoms. Experiment to see which methods or changes work best to control your digestion before returning to full workouts.
- Try Over-the-counter Medications
Over-the-counter medications like loperamide (Imodium) or bismuth subsalicylate (Pepto Bismol) are also options. You should not use them frequently, but you can consider using them on occasions like race days or competitions.
3. Prevention
Avoid any problematic foods 3 to 6 hours before running. Do not eat anything at least 2 hours before running.
Exercise-related diarrhea is normal, especially in runners, elite or endurance athletes, and high-intensity exercisers. Monitor the impact of exercise on your digestion and adjust accordingly.
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References:
Can intense exercise lead to GI symptoms? (2015). de Oliveira EP. (2009). The impact of physical exercise on the gastrointestinal tract. Diarrhea. (2016).
