When GI problems pop up mid-workout, things can get messy in a hurry.
If it’s any consolation, you’re not alone.
According to a study inCurrent Sports Medicine Reports, up to 70 percent of athletes deal with GI problems.
Photo: Getty Images
Other experts put the number even higher.
The most frequent symptoms read like a Pepto-Bismol jingle: nausea, heartburn, indigestion, and diarrhea.
Who Is More Likely to Suffer From Stomach Aches After Exercise?
According to gastroenterologist and professor of medicine at Harvard Medical School,J.
Thomas LaMont, M.D., women may be more likely than men to suffer from post-exercise stomach aches.
“Exercise, especially running, tends to bring out symptoms.”
Your organs need blood for digestion; your muscles need it for strength as you exercise.
(ICYMI, here’s the realdifference between muscle strength and muscle endurance.)
This is why, even just 20 minutes in, you may start feeling nauseous during your workout.
“Some people can exercise comfortably after wolfing down a meal 15 minutes before a workout.
What to do:Never take more than what is recommended on the box or prescribed by your doctor.
And if taking an anti-inflammatory, do so post-workout instead.
it’s possible for you to also try eating one of these15 anti-inflammatory foodsto tame inflammation naturally.
Exercise Intensity
Surprisingly, exercise-induced nausea can happen at any speed and at any intensity.
However, nausea can occur at any intensity level.
This is thought to be partly due to conditioning level,” Dr. Scott says.
But, it is important to remember that emotions and anxiety play a large role, too.
What to do:“At the gym?
“Training did not decrease exercise-induced nausea,” reported the researchers.
What to do:Progress through your fitness level in stages.
Don’t try an expert-level kickboxing class if you’ve never tried the technique before.
There’s no shame in starting from the bottomonly up from there!
Dehydration
During exercise, blood flows away from your gut towards larger working muscles.
Dehydration can come on quickly, especially duringstrenuous outdoor exercise.
What to do:Drink more water more often.
Eating
Perhaps one of the largest players in the workout-nausea game iseating before a workout.
Too full, and your stomach won’t have enough time to properly digest.
An empty, gurgling stomach will have your water sloshing around in your stomach, making waves.
What to do:Examine your pre-, during-, and post-workout eating habits.
Hormones
You’re familiar with the positive hormonal changes that occur with exercise (more endorphins!
less cortisol!).
you could still embrace thesemental health benefits of exercise.
Numerous studies have found that about50 percent of long-distance runnersreport problems such as cramping and diarrhea during the event.
Find the nearest Porta-Potty or big tree.
You won’t be the first or the last to do so.
Fix it fast:Switch your position so that you sit more upright in the saddle.
If possible, take a short break during your ride and walk for a few minutes.
And you should stop eating and drinking until your symptoms subside.
Stomach Problems for Swimmers
“Some swimmers hold their breath without exhaling while their faces are underwater.
A stomach full of air can lead to bloating; gulping water during saltwater swims can cause abdominal cramping.
Also, try treading water for a few minutes to keep your mouth above the surface, suggests Norman.
That leads to heartburn and indigestion.
Fix it fast:Pop an antacid mid-workout.
Drinking water will also help wash acid down.
Try These Natural Stomach Soothers
These herbs might help take the edge off workout-induced tummy upset.
