What Causes Stomach Cramps While Running?
Bouncing Motion
The stomach cramps or side stitches you may experience while running can be caused by the excessive bouncing that your organs experience mid-run. As you switch from foot to foot while running, the organs inside your abdominal walls, including your stomach, liver and spleen, are bounced around. The motion can cause organs and tissue to stretch and compact, causing pain. This pain is typically felt either in the pit of your stomach or on the sides of your abdomens.
Dehydration
There are many side effects that your body may experience if you are dehydrated. These side effects can be compounded if you are also engaging in rigorous exercise while dehydrated. One side effect of running while dehydrated is stomach cramps. The effects of dehydration can be made even worse if you are running long distances or are running in extreme weather. To stay hydrated be sure to drink at least 16 ounces of water during the day before you begin your run, and another 4 to 8 ounces one hour before your run. Drink another 6 to 8 ounces of water for every 20 minutes you run.
Inadequate Salt Intake
If you sweat excessively while you run or if your diet is simply low in salt, you may be salt deficient. This can cause, among other things, stomach cramps while running. Oddly enough, drinking too much water before a run can throw off your salt level, leading to stomach cramps. So even though you must stay adequately hydrated to prevent dehydration during running, you must also ensure that you get an adequate amount of salt in your diet. Adding small amounts of salt, approximately one-quarter to one-half a teaspoon, to your water can help, as can drinking sports drinks that are packed with electrolytes. You can also eat pretzels or other low-calorie salty foods to keep your salt intake up. Just note that you should refrain from eating these items right before your run as they can dry the mouth out and stimulate thirst.
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