Drinking water before exercise gives you a side stitch (flato)?

WHAT IS A SIDE STITCH?

A side stitch ("flato" in Spanish), also known as exercise-related transient abdominal pain (ETAP), is a pain felt on either side of your abdomen.

A side stitch is usually experienced during prolonged physical activities, such as running, basketball, or cycling. Researchers in a 2014 study found that around 70% of runners reported a side stitch in the last year.

Do a good warm up, start slow and increase intensity progressively when you go out for a run.

Staying hydrated, stopping your activity or taking a break to walk, and stretching may help with side stitch symptoms.

WHAT CAUSES THE SIDE STITCH? 

We don't know yet the exact cause of the side stitch. Some studies show that it's caused by an irritation of the ligaments and membranes that holds and connect all of the various muscles, bones and organs inside the abdomen. This irritation can occur during physical activity when there’s a lot of movement and friction in the torso. Some other researches show that a movement of blood to the diaphragm or muscles during physical activity can lead to a side stitch. Other studies explain that exercise increases our heart rate, and that can produce a high internal pressure in some organs like the liver, causing pain.

Eating a large meal or drinking sugary sports drinks may also result in a side stitch. Younger athletes may be more likely to get a side stitch than experienced athletes. But side stitches can affect anyone who exercises for a prolonged period of time.

HOW CAN I PREVENT THE SIDE STITCH? 

There are a few things you can do to prevent yourself from suffering side stitch:

• Give yourself more time after eating before starting the exercise
• Avoid concentrated sugary drinks before exercise. Drink water instead. 
• Do a good, progressive warm up before the main activity. 

HOW TO TREAT A SIDE STITCH?

You can try the following steps to help reduce your pain and resolve the side stitch:

• If you’re running, take a break or slow down to a walk.
• Breathe deeply and exhale slowly.
• Stretch your abdominal muscles by reaching one hand overhead. Try bending gently into the side where you feel the stitch.
• Stop moving and try pressing your fingers gently into the affected area while you bend your torso slightly forward.
• Stay hydrated while exercising, but avoid sugary sports drinks if they irritate your stomach.

It's very important to drink water before, during, and after doing physical activity.

A side stitch will usually resolve on its own within a few minutes or after you stop exercising. But if your side stitch doesn’t go away after several hours, even after you stop exercising, you may need to go to the doctor. It may be the result of a more serious medical condition.

So, as we have learnt, according to recent studies, drinking water can actually help to reduce the symptoms of the side stitch, and is not related with the causes of the pain.

MYTH BUSTED!   

REFERENCES

Chertoff, J. (2018, November 30). Managing and Preventing Side Stitches. Retrieved from "http://www.healthline.com".

David, J. (2015). The Causes of Side Stitches and How This Helps You Prevent Them. Retrieved from "http://www.runnersconnect.net".