When temperatures rise, the stomach often strikes. Learn how you adjust your nutrition, electrolytes and pace to prevent stomach problems during training.
Many athletes know the problem: a nutrition plan that worked perfectly in mild temperatures around 21 to 24 degrees suddenly collapses in extreme heat. According to a report by Triathlete magazine, this is due to the body's increasing heat stress. When the core temperature rises, the body can no longer dissipate heat quickly enough. Even from a core body temperature of 38.5 degrees, performance can drop. If the temperature continues to rise, there is even a risk of heat-related exhaustion with coordination problems and confusion.
For recreational athletes, it is important to understand what happens in the body. In the heat, the organism redirects blood and oxygen away from the muscles and the gastrointestinal tract to the skin to cool down. Due to the reduced blood flow in the stomach, the absorption of fluids and food is made more difficult, while at the same time the demand for carbohydrates and fluids increases due to increased sweating. Anyone who now tries to compensate for fluid loss one-to-one or consumes too many concentrated gels quickly overburdens the stomach. This leads to bloating, nausea or cramps.
To prevent stomach problems, you should adjust your intake. According to Triathlete, the following concrete measures help to get through the heat well:
Particularly when running, the strain on the stomach is even greater than on the bike due to the higher oxygen uptake and the lack of cooling from the headwind. If problems persist, you should reduce the pace and give the stomach time to recover before consuming food again.
Your takeaway: Adjust your nutrition in the heat by relying on smaller portions, drinking electrolytes instead of just water, and immediately reducing your pace at the first sign of stomach problems.
This article was generated automatically with AI from the sources listed above and has not been editorially reviewed.