5You have to go the bath­room. Badly.

Reader's Digest (India) - - Bonus Read -

be­fore ex­er­cise. Work­ing out in cooler con­di­tions may help.

It’s called run­ner’s trots, but don’t be fooled by the name: Even walk­ers can ex­pe­ri­ence loose bow­els, es­pe­cially when log­ging long dis­tances. Dur­ing ex­er­cise, your body di­rects blood flow away from your gut to work­ing mus­cles, which can trig­ger di­ar­rhea, Hol­land says. De­hy­dra­tion and pre-race anx­i­ety may ex­ac­er­bate the prob­lem.

Don’t eat any­thing for two hours be­fore ex­er­cis­ing. Skip high-fi­bre and high-fat foods, caf­feine, and ar­ti­fi­cial sweet­en­ers, all of which can make things worse. Drink plenty of flu­ids be­fore, dur­ing, and af­ter ex­er­cise. Be­gin your work­outs af­ter bowel move­ments, and make sure you have ac­cess to a re­stroom.

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