Keeping Digestive Issues in Check During Outdoor Activities

Engaging in outdoor activities like hiking, biking, or camping is a fantastic way to stay active and enjoy nature. However, these adventures can sometimes lead to digestive discomforts such as bloating, constipation, or diarrhea. Understanding how to maintain digestive health during these activities can enhance your overall experience and well-being.

Why Outdoor Activities Can Affect Digestion

Several factors associated with outdoor activities can impact your digestive system:

• Dehydration: Physical exertion, especially in hot weather, increases fluid loss through sweat, which can lead to dehydration—a common cause of constipation.​

• Irregular Eating Patterns: Unpredictable schedules may result in skipping meals or consuming unfamiliar foods, potentially upsetting your stomach.​

• Physical Stress: Intense or prolonged physical activity can divert blood flow from the digestive tract to the muscles, slowing digestion and causing discomfort.​

Tips to Maintain Digestive Health Outdoors

Staying hydrated during outdoor activities is important to maintain gut health, says Los Angeles Registered Dietitian Jessica Martinez of Finch™ Nutrition.

To keep your digestive system functioning smoothly during outdoor adventures, consider the following strategies:

1. Stay Hydrated

• Carry a water bottle and drink regularly, aiming for at least 8 cups (64 ounces) daily, more if you're sweating heavily.​

2. Eat Balanced Meals

• Incorporate fiber-rich foods like fruits, vegetables, and whole grains to promote regular bowel movements.​

3. Maintain Regular Eating Schedules

• Try to eat at consistent times to regulate your digestive system.​

4. Practice Good Hygiene

• Wash your hands before eating to prevent infections that can cause gastrointestinal issues.​

5. Manage Stress

• Engage in relaxation techniques such as yoga, meditation and deep breathing to reduce stress, which can negatively affect digestion.​

6. Listen to Your Body

• Pay attention to signs of digestive distress and adjust your activities or diet accordingly.​

Bottom Line

By staying mindful of hydration, diet, and stress levels, you can enjoy outdoor activities without compromising your digestive health. Preparation and attentiveness are key to a comfortable and enjoyable experience.

References

1. Murray, K., & Wilkinson, J. (2021). Exercise and gastrointestinal function: Effects on digestion and gut health. Current Sports Medicine Reports, 20(4), 200–206.​

2. O'Sullivan, O., & Shanahan, F. (2017). The gut microbiota: A missing link in exercise effects?. Exercise and Sport Sciences Reviews, 45(1), 3–11.​

3. Costa, R. J. S., Snipe, R., Kitic, C. M., & Gibson, P. R. (2017). Systematic review: Exercise-induced gastrointestinal syndrome—Implications for health and intestinal disease. Alimentary Pharmacology & Therapeutics, 46(3), 246–265.​

4. Moses, F. M. (2005). The effect of exercise on the gastrointestinal tract. Sports Medicine, 35(5), 395–411.​

5. Jeukendrup, A. E., & Gleeson, M. (2010). Sport nutrition: An introduction to energy production and performance. Human Kinetics.​

6. Lambert, G. P. (2009). Stress-induced gastrointestinal barrier dysfunction and its inflammatory effects. Journal of Animal Science, 87(14_suppl), E101–E108.​

7. van Wijck, K., Lenaerts, K., van Loon, L. J. C., Peters, W. H. M., Buurman, W. A., & Dejong, C. H. C. (2011). Exercise-induced splanchnic hypoperfusion results in gut dysfunction in healthy men. PLoS ONE, 6(7), e22366.​

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Hi, I’m Jessica, Founder of Finch™ Nutrition.

I’m a California registered dietitian, based in Los Angeles, specializing in digestive health. I offer personalized, judgment-free care to help clients heal from conditions like IBS, Celiac disease, and more—all while honoring their culture, lifestyle, and love for food.

For more info on me and my services, visit www.finchnutrition.com.