Avoiding Nausea While Exercising
Exercising is a great way to stay fit and improve your overall health. It can help boost your immune system, improve your metabolism, and reduce the risk of various diseases. However, if not done correctly, exercise can cause unpleasant side effects, such as nausea.
Nausea during or after exercise is a fairly common problem. Some people feel it during the workout, while others think it after they finish. This condition sometimes accompanies nausea with dizziness or other discomfort.
Read: Simple Steps to a Fitter Body.
Nausea during or after can occur due to various causes, including a poor diet and excessive exercise. However, by understanding the causes, you can take steps to prevent nausea from disrupting your fitness routine.
Here are the six leading causes of exercise nausea and how to avoid them.
1. Exercising right after eating
When you exercise, your body diverts blood flow from your digestive system to your muscles. This can slow the digestive process and trigger gastrointestinal issues like nausea, vomiting, or diarrhea.
Eating right before exercise does not give the body enough time to digest the food fully, which can cause stomach discomfort.
If you want to eat before exercising, choose a light snack and wait 30-60 minutes. For heavy meals, wait at least 2-3 hours before exercising.
2. Eating foods that are difficult to digest before exercising
Pre-workout nutrition is critical for optimal performance and recovery. However, not all foods are suitable for consumption before exercising.
Foods high in protein, fat, or fiber take longer to digest, which can cause stomach discomfort while exercising.
Therefore, choose foods that are easier to digest, such as simple carbohydrates with a little protein, to provide energy without burdening the digestive system. Bananas are simple fruits to eat before exercising.
3. Not drinking enough or too much water
Adequate hydration is crucial during exercise. Water helps control body temperature and supports muscle function and fluid balance. However, both insufficient and excessive fluid can cause problems, including nausea.
Drinking too little can lead to dehydration, which can trigger dizziness and nausea. Conversely, drinking too much water before or during exercise might make your stomach feel full and uncomfortable.
Drink plenty of water gradually before, during, and after exercise. Avoid drinking a lot of water at once.
4. Not warming up or cooling down
Starting or stopping exercise suddenly can shock the body regarding blood circulation and the digestive system. This can cause feelings of nausea or even dizziness.
To avoid this, warm up for 5-10 minutes before exercising to prepare your body. After exercising, cool down so your body can gradually return to normal.
5. Excessive exercising
Pushing yourself to achieve your fitness goals is good. However, exercising excessively without adjusting to your body's capabilities can have negative implications. Too high an intensity can disrupt the body's systems, causing intense fatigue and triggering nausea.
Listen to your body and gradually increase the intensity of your exercise. If you get dizzy or nauseous, reduce the intensity and take a rest.
6. Exercising in hot weather
Exercising in hot weather can increase the risk of dehydration and low blood pressure, both of which can cause nausea.
Excessive heat can also cause overheating, which affects the body's balance.
If you’re exercising outside in hot weather, stay hydrated and go for a more fabulous time, such as early morning or late afternoon. If possible, exercise in a shady area or an air-conditioned room.
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Understanding the causes and ways to deal with nausea during exercise allows you to exercise more comfortably and get the most out of each workout. Always prepare well before exercising, listen to your body, and adopt healthy habits to keep physical activity fun and rewarding.
