Vertigo causes lightheadedness and makes you feel like you’re spinning when you’re not. It usually happens when there’s a problem with your inner ear. But you can also get it if you have a condition that affects your brain, like a tumor or stroke. Treatments vary and may include medications, positional movements, or surgery.
There are two main types of vertigo: peripheral and central.
Peripheral vertigo is the most common type. It happens when there’s a problem with your inner ear or vestibular nerve. (Both help you keep your balance.)
Subtypes of peripheral vertigo include:
- Benign paroxysmal positional vertigo (BPPV).
- Vestibular neuritis.
- Ménière’s disease.
Central vertigo is less common. It happens when you have a condition that affects your brain, such as an infection, stroke, or traumatic brain injury. People with central dizziness often have more severe symptoms, such as severe unsteadiness or difficulty walking.
Causes of dizziness during exercise
There are many common reasons why this happens when you exercise, but most are easily reversible or preventable.
The main causes include:
1. Poor fitness or overexertion
The leading cause of dizziness during exercise is poor fitness or overexertion.
You often feel dizzy if you do more than your body can handle, in other words, if you increase the volume or intensity of your workout too much, too soon. Whenever you start a new exercise program or increase the intensity or duration of an existing exercise regimen, you should do it gradually.
2. Dehydration
Another common cause of dizziness during exercise is not drinking enough water throughout the day.
The best way to prevent dehydration is to consistently pay attention to your hydration throughout the day, every day, as that is how your body retains water best. Periodically drinking water throughout the day is much better than drinking a large amount of water right before a workout. Drinking too much water at once can overload your kidneys and you may excrete more than you retain.
A minimum of 64 ounces (up to about 100 ounces) of water per day is recommended for the average adult. Those who exercise a lot and sweat a lot may want to drink more, between 120 and 150 ounces. However, any more than that is likely to come with risks, so don’t overdo it and listen to your thirst cues.
Many avid exercisers and athletes use electrolyte replacement drinks. However, you should only use them when exercising for more than 90 minutes or exercising in a very hot environment. Otherwise, for a regular exercise session in a climate-controlled environment such as a gym or in a reasonable outdoor temperature, if less than 90 minutes, plain water is enough.
3. Breathing incorrectly
When you exercise and feel out of breath, this is normal, and we are so focused on what we are doing, sometimes we can forget to take a good, deep breath. Many of us tend to use the wrong muscles to breathe deeply. Or we may hold our breath during periods of overexertion. Take deep breaths throughout your exercise, instead of using the muscles in your chest and neck to breathe.
What should you do if you feel dizzy while exercising?
Steps to take if you feel dizzy:
- Stop exercising immediately: Cease all physical activity and find a safe place to rest.
- Sit or lie down: This will help prevent falls and allow blood to flow more easily to your brain.
- Hydrate: Drink plenty of water or a sports drink to replenish fluids lost through sweat.
- Eat a snack: If it’s been a while since your last meal, or if you have a history of low blood sugar, a small snack can help.
- Breathe deeply: Focus on slow, controlled inhalations and exhalations to help regulate your breathing and heart rate.
- Cool down: If you were exercising in a warm environment, move to a cooler area.
- Rest until symptoms subside: Give your body time to recover before resuming any physical activity.
- Seek medical attention: If dizziness persists, is severe, or is accompanied by other symptoms, consult a doctor.
