This is an automatically translated article.
Article written by MSc Mai Vien Phuong - Department of Medical Examination & Internal Medicine, Vinmec Central Park International General Hospital
You can get diarrhea after a workout due to things like changes in digestive hormones, decreased digestive blood flow and sudden movements to your digestive organs.
1. Causes of diarrhea during sports
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're targeting your lower abs, so let your muscles relax during these types of workouts.
After a run Many runners experience diarrhea during or shortly after a long run. Moving your body up and down can upset your digestive system, causing you to go to the bathroom more often. You may also experience abdominal cramps, bloating, and acid reflux. This happens in part because blood flow is redirected to the legs instead of the digestive system.
Regular exercise for a long time Diarrhea and digestive conditions such as leaky gut are common in people who exercise vigorously for long periods of time. This includes swimmers, cyclists, and triathletes. Vigorous activities such as aerobics, dancing, and skiing can also cause digestive upset.
Dehydration Dehydration during exercise can cause dehydration and diarrhea. Replenish the lost body with mineral water, healthy drinks such as coconut water, broth and fruit juice.
>>> Signs your body is dehydrated
2. Treatment
Usually, diarrhea goes away on its own within a few days and is not a cause for concern, but you can still try different treatments to speed recovery.
Eat certain foods Eat foods that are easy to digest, not irritating or difficult to digest. Follow the BRAT diet (banana, rice, apple sauce and toast) when you exercise a lot or symptoms arise.
Other suitable foods include vegetable soups, lean meats and potatoes. To replenish healthy gut bacteria, take a probiotic supplement or eat probiotic-rich foods like yogurt, sauerkraut, or tempeh. Includes drinks like kombucha, kefir, and kvass.
Schedule your workout If you have frequent bowel movements, schedule a workout after a bowel movement. If you're unsure about your routine, watch for a few days to see if you notice a pattern. Design your running route so that you can go to the restroom at a certain time after your run.
Reduce intensity If you are experiencing diarrhea, you can try reducing the intensity or duration of your exercise to better control your symptoms. Experiment to see what methods or changes work best to get your digestion under control before going back to a full-blown workout.
Try over-the-counter medications Over-the-counter medications such as loperamide (Imodium) or bismuth subsalicylate (Pepto Bismol) are also options. You shouldn't use them often, but you might consider using them on occasions like race day or competition.
Thực hiện theo chế độ ăn BRT là phương pháp hữu ích giúp điều trị tiêu chảy khi tập luyện
3. Prevention
Avoid any problem foods for 3 to 6 hours before you run. Do not eat anything for at least 2 hours before you run.
Exercise-related diarrhea is normal, especially in runners, elite or endurance athletes, and people who exercise intensely. Monitor the effect 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).
