Avoid vomiting while exercising

Video: Why You Feel Nausea After a Workout and How to Avoid It (Exercise induced nausea)

Content

To step
Part 1 of 2: Preventing nausea through your diet
Part 2 of 2: Preventing nausea during exercise
Tips
Warnings
Necessities

Intense exercise has consequences for your body. It increases your metabolism and burns fats, but it can also cause dehydration, dizziness, and nausea. Whether you are doing cardiovascular exercise or strength training, it is common to vomit during or after exercise. There are many things you can do to counteract this feeling and enjoy your workouts more. Nausea and vomiting are symptoms associated with a number of conditions, so you can try the most obvious solution or use a combination of precautions. Read on to learn how to prevent vomiting while exercising.

To step

Part 1 of 2: Preventing nausea through your diet

Drink regularly to make up for the water you lose while exercising. Dehydration is common in people who exercise. You should drink water steadily before, during and after a workout to replace the fluids you have lost.
- Other symptoms of dehydration include a dry or sticky mouth, thirst, less urine, muscle weakness, dizziness, and headaches.
- Hydrate yourself by drinking at least 2 large glasses of water (500 ml) 1 to 2 hours before the start of your workout. Drink another 2 large glasses of water (500 ml) 20 to 30 minutes before your workout. Drink half a glass (120 ml) of water every 15 minutes during your workout.
Never drink a large amount of water during your workout. Drinking large amounts of water can make you feel relieved. However, your body has a defense mechanism that makes you vomit if your stomach is too full. Always drink water with small sips during your workout.
Eat 1 to 2 hours before your workout. One of the main reasons that make you feel nauseous during your workout is low blood sugar. If your body has used up all of your extra calories, you may sweat excessively, feel dizzy and nauseous, and pass out. The best way to avoid this is to eat a meal of at least 300 calories with protein and carbohydrates before exercising.
- If you can't eat a meal several hours before your workout, eat a small carbohydrate snack, such as a banana, and have a protein shake after your workout. Carbohydrates are fuels that are burned up during an aerobic activity. Proteins help you rebuild your muscles after your workout.
Don't exercise right after your meal. It is important that your digestive system has the necessary time and energy to digest. Failing this, necessary fluids are extracted from your muscles and pumped into your digestive system.
Drink an energy drink, such as Gatorade, during your workout if you have low blood sugar. Although fruits and sweet drinks are high in sugar, they can help raise your blood sugar to safe levels and keep you hydrated.
Avoid carbonated drinks before, during and after exercise. Carbon dioxide or even vigorous shaking of a water bottle can increase the amount of gas in your stomach. When you drink from a glass you produce less gas than when you drink from a water bottle.

Part 2 of 2: Preventing nausea during exercise

Keep your eyes open during your workout. When doing abs, floor exercises, yoga, pilates, or weight lifting, often close your eyes to focus on the movement. Open your eyes and focus on the horizon so that your body can better understand movement, just like when you have motion sickness in the car.
Breathe slowly and steadily while lifting weights. Checking your breathing can help lower your blood pressure. A sharp rise in your blood pressure can cause a feeling of nausea and vomiting.
- High blood pressure is a problem especially for weightlifters. Lifting weights can cause a huge rise in blood pressure. It is important to breathe while lifting weights and avoid lifting too much weight at once.
Do not bend. If you take a deep breath and then bend, your stomach will feel like it is too full and may cause vomiting. If you are breathing heavily, it is better to squat than to bend.
Reduce the intensity of your workout when you reach maximum heart rate. Overexertion often leads to vomiting by exercising too much. Prevent this by gradually building up your workouts so that you stay between 70 and 85 percent of your maximum heart rate.

Tips

Always bring water with you when you exercise, especially in hot weather. Exercising in high temperatures can lead to heat exhaustion. The symptoms of heat exhaustion include muscle weakness, dizziness, and vomiting.
Sometimes vomiting during exercise can be caused by anxiety. When you are training for an important event, fear is a normal response. Keep the level of your training low while managing stress. Train harder if you feel mentally ready.
Do not drink ice cold water during training; this can make you nauseous or vomit.
If you are exercising early in the morning, eat a small snack such as a banana, grapes, or strawberries. Exercise on an empty stomach can cause vomiting.
Don't be afraid to take breaks! The line is thin between pushing yourself to get fit and pushing yourself too much. Catch your breath and then resume your workout.

Warnings

Consult your doctor if your blood sugar levels drop frequently. If you eat regularly and your blood sugar is still dropping, you may have hypoglycaemia. Your doctor can then examine your insulin levels.