---
title: "Six tips that will save you from needing the bathroom mid-race"
published: 2016-01-30
updated: 2026-08-04
category: "Consejos para competir mejor"
source: "https://dev-abp.massivoai.com/en/articles/seis-consejos-que-te-salvaran-de-ir-al-bano-en-media-carrera"
---

# Six tips that will save you from needing the bathroom mid-race

**Nothing worse. I simply cannot imagine anything worse than training for months for an event, hopefully a marathon, and seeing it all go, literally, down the drain on race day. Gastrointestinal problems (GI) are common among runners; it is estimated that between 60% and 83% of runners have suffered from these problems while training or competing.**

Gastrointestinal problems can range from an irresistible urge to defecate, to stomach upset or diarrhea. In any of these cases, performance and the goal of finishing that race in a good time—or finishing it at all—go out the window. Even worse, these problems tend to appear more frequently when we run at higher intensities or very long distances (that is, in key races or workouts).

But all is not lost. It is possible to avoid an emergency stop mid-race by following these tips:

1. **Avoid fatty foods** the night before and at breakfast. Fatty foods like chicharrones, french fries, or hamburgers digest more slowly and are likely to cause upset and the urge to use the bathroom while we run.

2. **Avoid consuming too much protein** 24 hours before. The key word here is "too much". Consume protein, as you normally do, because it is necessary for good performance. But if you consume it in excess the night before or at breakfast you may end up feeling heavy or in the bathroom. Protein requires more water to digest and takes longer, so it can cause dehydration and upset on race day.

3. **Have coffee hours before.** Or tea, or any hot beverage. Hot beverages stimulate intestinal movement and will make you visit the bathroom when it is still a good time: at home. This will help you arrive at the race "light" and without urgency down there, if you know what I mean.

4. **Stay well hydrated.** When we run, the blood that would be destined for the proper functioning of the digestive system is redirected toward the muscles and skin, which can cause stomach pain and the urge to defecate. Arriving well hydrated at the starting line will help you minimize any discomfort related to dehydration during the race.

5. **Avoid running during peak heat hours.** For the same reason as the previous point, when we run in hot climates even more blood goes to the skin and leaves our digestive system struggling to function properly. Runners report more stomach upset when exercising in hot conditions.

6. **Avoid fibrous foods.** Fiber is excellent as part of a regular diet and for good digestive health, as it facilitates the flow of food through the gastrointestinal tract. But in a race what we want to avoid is precisely the flow of food through the gastrointestinal tract. So save the whole grain cereal and raisins for after you run.

A Buen Paso uses [Massivo](https://massivoai.com), the event-registration platform that powers this article.