Nutrition
Osmotic GI Distress Running
Osmotic GI distress running is cramping and diarrhea from concentrated carbs or sugar alcohols pulling water into the gut—fix with fluid pairing and trained doses.
Osmotic GI distress running happens when concentrated carbs or sugar alcohols pull water into the intestine faster than absorption—cramping, bloating, then loose stools. Too many gels without water, hypertonic drinks, or stacked fructose products are common culprits.
Match gel osmolarity to practiced fluid volume at race intensity.
Common questions
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Does drinking sports drink instead of water prevent osmotic upset?
Not always—stacking gels plus strong drink can still overload osmolarity. Practice the exact gel-and-fluid combo you will use on race day at goal pace.
Related terms
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