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How to Avoid Feeling Sick After Exercise

feeling sick after exercise

There's nothing quite like a great workout to burn calories and build muscle. Unfortunately, some people might find that the effects of exercise mean that they feel unwell once their workout session is over.

Some people feel nauseous and dizzy after exercise - are you among them? If so, you might be wondering how to prevent feeling sick after exercise.

We are going to take a closer look at the steps you can take to feel better after exercise and how to cure stomach cramps after exercise too.

Effects Of Exercise On The Body

Lots of people experience symptoms of nausea after they exercise. It's a common issue and the popularity of intense workout programs like high-intensity interval training means that it's more common than ever before.

Exercise affects the body in a range of ways. The reason that it often causes nausea, though, is that the body sends blood specifically to the muscles to provide them with the nutrients and oxygen they need to deal with the stress they experience.

That blood has to come from somewhere, though, and it often means that there is little blood that is left to circulate within the stomach and intestines. As a consequence, you might feel the need to throw up and you could feel nauseous too.

Do you notice that particular workouts cause feelings of nausea more than others? The big factors are the size of the muscles that you are working out and the intensity with which you're training.

You might find, for instance, that leg day leads to feelings of nausea. This is because the leg muscles are capable of moving larger and therefore require larger quantities of blood.

If you perform a full-body workout, you might find that you feel particularly nauseous. This is because the entire body is competing for blood flow and drawing it away from your stomach and intestines.

How to Avoid Feeling Sick After Exercise

There are a few steps that you can take to help mitigate your risk of feeling sick after exercising. Here's a look at those to help you avoid feeling nauseous after your workouts:

  1. Strike the right hydration balance

effects of exercise

It's very important that you stay hydrated while working out. If you become dehydrated, you run the risk of lowering your blood pressure which can reduce the quantity of blood being moved around your body - this further exacerbates nausea.

It's important that you avoid drinking too much water too, though. If you are overhydrated, you might find that this can cause feelings of discomfort and nausea too. 

  1. Avoid eating before your workout

You shouldn't eat too soon before working out. If you have heavy foods still being digested, those will become disrupted as you move and agitate them. It's also very important that your stomach and intestines are provided with the appropriate quantities of blood to operate effectively and digest your food. 

  1. Warm-up and cool down

Lots of people experience nausea during and after exercising because they fail to prepare and cool down in the right way. If you start exercising too abruptly, your body won't have the time to prepare and it will push resources in unpredictable ways.

Likewise, if you fail to cool down properly you'll experience nausea. This is because the body will release adrenaline and other hormones that won't be flushed from the system. 

dizzy after exercise

  1. Consider your exercises

The nature of the exercise that you perform can have an impact on whether or not you will experience post-workout nausea. If you perform exercises that involve a lot of motion and bouncing around, for instance, you might find that your stomach feels more upset than usual.

If you feel as though you are beginning to experience nausea, you should try to change your exercise or slowly cool down and end your workout. 

  1. Don't overheat

Sweating is great for the body because it's a natural way to detox and it's the sign of a good workout. You shouldn't get too hot, though, because you run the risk of experiencing dehydration and exacerbating your nausea.

You should take regular breaks and make sure to strike the right balance of hydration throughout your workout.