Feeling sick or nauseous after exercise is not uncommon. Learn more about why you feel unwell after a workout and what you can do to avoid it.
Nausea after exercise
Exercise has so many incredible benefits for our physical, mental, and emotional health. But it’s not always easy to get it to fit into our schedules. When we exercise, we must reap the positive benefits and avoid the adverse effects. Ideally, we should look forward to exercising, and we should be physically able to do so. Nausea after exercise is a negative side effect, but it is easy to avoid in many cases.
Begins or ends training too abruptly
You have to warm up and cool down before and after a workout to stretch muscles and get your heart rate in your workout zones. This is important to avoid injury but also to prevent nausea. Organs also can be affected by starting or ending physical activity too fast. Always start at a slower pace and cool down at the end of a workout.
Eating and drinking before a workout
Nausea can also occur during exercise because blood flow to the gastrointestinal tract and stomach is redirected to the working muscles, thus slowing down digestion and causing discomfort. Eat within 2 hours of exercise. Avoiding eating right before exercising is something most people know. But foods rich in fat and protein can take twice as long to digest than lighter foods such as toast or bananas, which are more likely to cause nausea. You will not overeat before a workout no matter the food, but more accessible digestible food will be better before a workout anyway. Eat something light two hours before you start an exercise. Even if you want to be hydrated, you also do not want to drink too much. Too much water can dilute your electrolyte levels, causing hyponatremia and low sodium levels in the blood, leading to nausea.
What training you carry out
Intense exercise, such as running, can more easily cause nausea. Everything that is still in the stomach and is digested while you exercise will be distributed around, and more as the training intensity increases. You may want to consider replacing your current workout with something else. If you had not had much fluid in you when you ate, take small sips of water to see if it helps.
Work out in the heat
Heat makes us sweat, which can be a great way to feel that we have had a challenging workout. However, it can also cause intense dehydration and low blood pressure, reducing blood flow. Be sure to do it no matter what kind of exercise you are doing in the heat. If you exercise outside and it is scorching, make sure you have water with you and drink throughout the workout.
Exercise hard in the heat
You can get sick after exercise when you push yourself too hard when your body is not ready for it. Whether you have just started exercising or training six times a week, you need to train at your fitness level. Push yourself gradually. Pushing yourself too hard, beyond your limits, can lead to all kinds of problems, including injuries.