How to avoid the shits before, during and after training sessions and races

Triathlete's diarrhoea is characterised by frequent, loose bowel movements during or immediately after training or racing and is most common among (but not limited to) people who do triathlon. Like a lot of things that happen to our bodies, the cause of triathlete's diarrhoea isn't clear. One theory is that extreme exercise directs blood flow away from the intestines to our muscles, contributing to diarrhoea. Another is that the up and down motion stimulates your bowels. People who have Irritable Bowel Syndrome (IBS) may find that triathlon can trigger their symptoms.

Often, simple dietary changes can help prevent triathlete's diarrhoea. Here are 7 small changes that could make a big difference during your next training session or race.

1. Adjust your fibre intake: At least one day before training or racing, limit or avoid high-fibre and gas-producing foods, such as beans, bran, fruit and salad. If you train every day, experiment to find a tolerable level of fibre. Otherwise, simply eat those foods after you train or race.

2. Hold the sugar: At least one day before training or racing, limit or avoid sweeteners called sugar alcohols—most often found in sugar-free sweets, chewing gum and ice cream.

3. Skip that extra cup of coffee: For three to six hours before training or racing, limit or avoid caffeine and high-fat foods.

4. Limit your pre-training or racing food intake: For at least two hours before, don't eat anything at all.

5. Drink more fluids: Try to be well hydrated before your training session or race. Afterward, drink plenty of fluids—think low-fat chocolate milk or other drinks designed for post-workout rehydration, as dehydration can contribute to diarrhoea. Large volumes of water or juice can worsen diarrhoea, and warm drinks may as well.

6. Be careful with energy products: While training and racing, use caution with energy gels and energy bars. In some people, these products can contribute to diarrhoea, so you should probably try them before a training session or race where you might be at risk to see how they affect you.

7. Consider your daily diet: Something you’re consuming during the day could be contributing to an upset stomach later on. Simple dietary changes may do the trick. If you're lactose intolerant, for example, try switching to lactose-reduced or lactose-free milk and milk products.

Above all, plan ahead. If you know you’re at risk, be prepared; design your training routes to include a toilet stop opportunity. That way, if you develop the urgency while exercising, you will be able to find relief quickly, without sacrificing your session.