Written by Kayla Henningsen, Dietitian
As summer heat hits Melbourne, many people are gearing up for outdoor activities, sports, and exercise routines. However, long bouts of physical exertion in hot weather can pose significant challenges to your digestive system and overall health. Understanding the importance of nutrition and hydration is key to maintaining energy and preventing gastrointestinal issues while staying active in the summer heat.
The Link Between Exercise and Gastrointestinal Health
Prolonged physical exertion, especially in the heat, can affect the gastrointestinal (GI) system in several ways. The body redirects blood flow to muscles and away from the digestive organs during intense exercise, which can lead to issues like cramping, nausea, and even diarrhoea.
The Role of Nutrition
To support your body during long exercise sessions, especially in hot weather, it’s essential to focus proper nutrition. Here’s why:
Pre-Exercise Nutrition: Prioritize easy-to-digest, carbohydrate-rich foods that fuel your body without overloading the stomach prior to exercise. Aim to have 20-30g of carbohydrates roughly 90 minutes prior to exercise (especially if exercising in the heat). Try to avoid high-fat, high-protein, and/or spicy foods prior to exercise that may irritate the digestive system.
During-Exercise Nutrition: If you’re exercising for a prolonged period of time, especially in the heat, it is important to consider carbohydrate consumption during exercise. Not only does this help to keep energy stores replenished, but it also helps to promote blood flow back to the gut, and may reduce the negative effects of heat on gut health during exercise.
Post-Exercise Recovery: Post exercise, prioritise lean proteins and complex carbohydrates to support muscle recovery and replenish energy stores.
Tips for Melbourne’s Hot Summer Days
Schedule workouts during cooler times of the day, like early mornings or late evenings.
Wear light, breathable clothing and use sunscreen to protect your skin.
Monitor your body for signs of heat exhaustion, such as dizziness, excessive sweating, or confusion, and take breaks in the shade as needed.
Ensure carbohydrates are consumed approximately 90 minutes before exercise (this helps to promote blood flow back to the gut).
If exercising for a prolonged amount of time in the heat, consider consuming 20-30g of simple carbohydrates every hour to replenish energy stores and promote blood flow back to the gut.
By paying attention to both exercise and nutrition, you can enjoy a healthy, active summer in Melbourne while keeping your digestive system in check.
For further advice around nutrition for optimal performance or if you experience persistent digestive issues book a consultation with our Dietitian, Kayla.
Stay active, stay well nourished, and most importantly, listen to your body!
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