7 tips to avoid osmotic diarrhea

Apr 09, 2015

by 226ERS #FeedYourDreams

Today we give you some tricks to avoid a very common problem in long -distance athletes, osmotic diarrhea can completely ruin our dream of participating in a test and until we cost us a serious problem due to dehydration.

Osmotic diarrhea is a gastro-foresting alteration which consists of fluid output to the intestine in large quantities. Appears after the intake of solutes Without enough liquid to be absorbed (Eg solute: cocoa powder with respect to milk), so that the body accumulates them in the intestine, this food cannot be absorbed by our body is eventually expelled in diarrhea. Osmotic diarrhea It is more common than we believe in long distance athletes, during a test we can get to ingest a large amount of food high in fiber, fructose or glucose, which can cause this disorder so dangerous (for dehydration) As uncomfortable. Here are 7 tips to avoid this phenomenon:

1. Avoid fiber

Especially during the days before the competition. The food fiber is known for its laxative properties, therefore it is advisable not to ingest comprehensive breads, legumes and all that food with a high fiber content.

2. Avoid ibuprofen and aspirins

Unless it is by medical prescription. Among the side effects of these medications is diarrhea. Special care must be taken because Its benefits can be overcome by contraindications not being correctly absorbed by our body during the effort.

3. Fructose and glucose, bad companions

Given its excessive sugar content we must consume a lot of liquid to compensate for your High osmolarity. Otherwise we play the post -ability to suffer Dehydration and osmotic diarrhea.

4. Performs a good hydration strategy

This starts days Before the competition, paying special attention to water and salts to have adequate levels at the beginning of the test. Accompanies each food intake with its corresponding water drink to be correctly assimilated by our body.

5. The amylopectin is your ally

This carbohydrate Low osmolarity It is ideal to avoid dreaded diarrhea. Energy Drink and Sub-9 Energy Drink They contain the perfect balance of amylopectin and salts that, combined with water will ensure an optimal contribution of energy avoiding osmotic problems.

6. Eat calmly

The 226ers energy gels They come with a plug for you to take them little by little and you ingest the necessary water between taking and takes. We also recommend that at eating Energy bars do it to small snacks and never at once. The ideal food proportion: water is 1: 8 or 1:10.

7. Do not do experiments

The best way to Something goes wrong It is to try new things during the moment of truth. If you have never taken a gel, if you have changed brands, if you don't know how you will react to new bars or energy drink, The best thing is to try it during training. The day of everything must have been tested and demonstrated its usefulness and Risk 0.