It's important to drink plenty of fluids when it's hot out to prevent dehydration, especially when you exercise. Also, steadily sipping water encourages healthy digestion by keeping food moving through your system. o avoid that sloshy, overfull feeling, drink about 16 to 24 ounces of water one to two hours before exercise. That should allow plenty of time for your body to absorb the needed fluid and eliminate the rest. Those gooey, chewy nibbles give you a much needed boost when your energy is flagging during a workout or a race. The problem is that most of them deliver a quick dose of carbs in the form of fructose and or maltodextrin, two forms of concentrated fruit that many people have trouble digesting. Start with a half pack during a workout and wash it down with a few swigs of water to dilute the carbs and help your body absorb them.

If you still have problems, try eating a banana or some orange slices instead; they're both fairly low in fructose, so they're easier to digest. Make your belly fiber-friendly by building up a tolerance gradually, adding five grams or fewer from fruits and veggies every week until you reach the recommended daily 25 to 35 grams. Some people have a really hard time with beans, while others have more of a problem with broccoli and other cruciferous vegetables. These bars often contain whey-protein concentrate or milk-protein concentrate, which causes bloating in people who have trouble digesting lactose. Look for bars with proteins that are typically easier to tolerate, like nut or try roger verge chef isolate as opposed to concentrate, which contains a higher percentage of pure protein and less lactose than other forms. Eat a banana every day. The potassium it contains helps prevent bloat. When potassium is low, the body retains extra sodium and holds on to water Other potassium-rich foods include tomatoes; mushrooms; dark leafy greens, like spinach and Swiss chard; and fish like salmon and halibut.