If your workout makes you sweat and makes you feel lightheaded, it’s normal to be concerned.
You may experience dizziness after exercise due to overexertion or dehydration. It can also be caused by a number of health conditions, including low blood sugar.
Dizziness after exercise is usually not a sign of anything serious. It’s usually caused by improper breathing or dehydration.
What Causes Dizziness After Exercise?
1. You Forget to Breathe
When you exercise, your muscles use a lot of oxygen. Your breathing and heart rate increase so that more oxygenated blood can flow to your muscles.
If you don’t breathe enough during or after exercise, your heart may not be able to pump enough oxygenated blood to your brain. Dizziness can occur whenever your brain is deprived of oxygen.
Solution: Sit on the floor. Take three deep breaths and exhale slowly. Continue for three to five minutes before slowly standing up.
Many people hold their breath or restrict their breathing during certain exercises, such as core exercises. Try to find a balance between keeping your core tight and holding your breath. The longer you practice, the easier it will be.
2. You’re Overexerting Yourself
While overexertion is common in group exercise classes and workouts, it can happen anywhere, anytime.
Overexertion can cause your blood pressure to drop or lead to dehydration. This can make you feel lightheaded, dizzy, or faint.
Solution: If you feel lightheaded, take a minute to cool down, breathe, and slow your heart rate. Drink as much water as possible to rehydrate exhausted muscles. In the long run, trying to push yourself too hard too quickly can do more harm than good, so listen to your body. You should try, but slow down over time.
For now, try taking your workouts down a few notches. You can gradually increase their intensity each week until you reach your desired level.
3. You’re Dehydrated
When you exercise, your body temperature rises. Your body sweats to cool itself. You can lose a lot of water during intense exercise, especially if it’s a hot day.
Dehydration occurs whenever you lose more water than you take in.
In addition to dizziness, you may experience:
- Lightheadedness
- Dry mouth
- Extreme thirst
- Fatigue
Solution: This is an easy one. Drink water, and lots of it. You may find it helpful to take regular water breaks during your workout. Consider drinking a glass after you complete a certain number of minutes or rotations. You should also make sure you have enough water to last you through your workout.
4. You have low blood sugar
When you exercise, your muscles use more energy than usual. During the first 15 minutes of exercise, your body uses sugar (glucose) circulating in your blood and muscles to sustain itself. When this sugar is depleted, your blood sugar drops. Your body taps into your stores, taking glucose from your liver. Your brain depends on glucose to function properly. When your brain is deprived of glucose, you may feel dizzy.
Other symptoms include:
- Sweating
- Shaking
- Confusion
- Headache
- Fatigue
Solution: Hypoglycemia can be easily reversed by eating a snack, such as a banana. For faster results, try drinking a glass of juice. Juice contains fructose, a natural form of glucose that is quickly absorbed by the body.
In the long term, to avoid a drop in blood sugar during exercise, make sure your body has enough glucose stored to use. You can do this by having a snack of whole grains or lean protein about an hour before your workout.
5. You have low blood pressure
Your blood pressure is usually at its lowest about 30 to 60 minutes after exercise. Some people experience a drop in blood pressure more quickly. This can happen during any type of exercise, but it may be more common if you don’t cool down after a vigorous workout.
When you exercise, your heart and muscles work overtime. They keep pumping blood so your muscles can get the oxygen they need.
When you suddenly stop exercising, your heart and muscles quickly return to their normal rhythm. Your blood vessels may take a little longer to catch up. This means that oxygenated blood may flow to your brain more slowly than usual.
When your brain doesn’t get enough oxygen, you’ll feel dizzy and lightheaded.
Solution: If you feel lightheaded or faint, sit down with your head between your knees. This will help get oxygenated blood to your brain.
It is not always possible to prevent low blood pressure. It can help to stay hydrated, as dehydration can make the problem worse. Make sure you eat well before exercising and maintain a healthy diet.
If you are taking any blood pressure medications, talk to your doctor about your symptoms. They may prescribe a different medication or make other recommendations.
