Vertigo is a condition that causes lightheadedness or a feeling of falling. In addition to medication, experts are now recommending exercise as a better treatment for this often debilitating condition. Running is a simple method that many people use. However, dizziness while running can occur due to many factors, with the cause varying from person to person.
5 Main reasons why you feel dizzy while running
1. Dehydration
Among the most common causes of dizziness while running is dehydration. Dehydration occurs when the amount of fluid taken in is less than the amount of fluid lost. Since the body is about 70% water, staying hydrated is essential for all essential body functions. When the body exercises, its energy needs increase, thereby increasing its body temperature. To cope with this increase in temperature, the body sweats and loses water in the process. This is especially common on hot days.
When the body is dehydrated, the risk of dehydration and subsequent dizziness increases. Dizziness due to dehydration is the result of insufficient blood supply to the brain due to low blood volume. Additional signs of dehydration include: Dry mouth, dry cough, headache, fatigue or exhaustion, etc.
Since running and exercise in general carry a significant risk of dehydration, it is important to replenish your body with the necessary fluids by:
About two hours before running, runners are recommended to rehydrate by drinking 17 to 20 oz of water. During exercise, runners should drink 5 to 10 oz of water every 15 to 20 minutes. For post-exercise rehydration, experts recommend drinking 16 to 24 oz of water for every pound lost while running.
Staying hydrated when not exercising is also important to prevent dehydration and dizziness while running. As symptoms of dehydration develop, rehydration becomes even more necessary to replace lost fluids. Sipping water instead of gulping it down is often recommended for people who are exercising.
In addition to drinking water, runners who show signs of dehydration should stop exercising at least until their symptoms improve and consider drinking a sports drink to replenish carbohydrates and electrolytes. Symptoms that do not improve after drinking water may be a sign that more aggressive rehydration is needed, such as intravenous (IV) rehydration. In this case, people should seek immediate medical attention.
2. Low Blood Sugar
Another common cause of dizziness while running is hypoglycemia, or low blood sugar. When exercising, the body needs more water and energy in the form of carbohydrates. During the early stages of exercise (the first 15 minutes), the body uses glucose from the muscles and blood to fuel physical activity. When this supply is depleted, the body takes glucose from other sources, such as the liver. Similar to the brain’s response to dehydration, the brain cannot handle persistently low blood sugar, and this deficiency can lead to dizziness. Other signs of low blood sugar include: Shaking, sweating, chills, extreme hunger, etc.
Recognizing the signs of low blood sugar is the first step to effective management, followed by consuming carbohydrates. Drinking a healthy sugary beverage, such as a sports drink, is the quickest way to raise blood sugar, followed by snacks such as raisins and applesauce. Depending on the severity of your symptoms, you may also need to stop exercising after an episode of low blood sugar to allow adequate rest and recovery.
General strategies to prevent exercise-induced hypoglycemia (EIH) include:
- Eating a balanced, nutritious meal or snack before exercise to ensure that there is enough glucose (sugar) in your blood to fuel physical activity. Pay attention to how you feel during exercise and be careful to change your exercise if symptoms of hypoglycemia develop.
- It is important to note that people with diabetes are at higher risk of EIH. Special precautions for people with diabetes include: Monitoring blood sugar levels before, during, and after exercise to determine if you have the condition and make necessary treatment decisions; Adjusting insulin doses before exercise with the help of a healthcare professional, if necessary.
3. Orthostatic Hypotension
Orthostatic hypotension (a drop in blood pressure when a person goes from lying down or sitting to standing) is another potential cause of dizziness after running. Normally, when a person stands up, the body adapts and maintains blood flow to the organs by increasing blood pressure. If this adaptation does not occur, blood pools in the feet, leading to orthostatic hypotension.
Diagnostic criteria for orthostatic hypotension include:
- A drop in systolic blood pressure (the top number) of at least 20 mmHg within two to five minutes after going from sitting to standing. A drop in diastolic blood pressure (the bottom number) of at least 10 mmHg within two to five minutes after going from sitting to standing.
- Orthostatic hypotension can occur in healthy people but is more common in people with chronic diseases or taking certain medications.
Common causes associated with running, which can also be signs of other underlying medical conditions, include dehydration, low blood sugar, overexertion, and heat exhaustion. Managing orthostatic hypotension requires addressing the underlying cause and, in the case of runners, resting until symptoms improve. In addition to dizziness, symptoms to watch for include: Blurred vision, fainting, confusion.
4. Overexertion and hyperventilation
Overexertion can also cause dizziness after running. The more a person exerts themselves during exercise, the more energy the body needs. Therefore, overexertion increases the risk of dehydration, low blood pressure, and dizziness. If someone experiences dizziness during or after a challenging workout, they should rest, breathe deeply, and rehydrate to improve their blood pressure. Overexertion can be avoided by developing and following a planned exercise plan that prioritizes gradual increase in intensity.
In terms of overexertion, hyperventilating or breathing too quickly can also lead to dizziness while running. When someone breathes too quickly, they exhale too much carbon dioxide, leading to low blood carbon dioxide levels and dizziness. Holding your breath can also cause dizziness while exercising. Learning and practicing effective breathing exercises is recommended for runners who find that they are holding their breath or breathing too quickly while exercising.
5. Chronic Medical Conditions
People with certain medical conditions are more likely to experience dizziness after running. One such condition is postural orthostatic tachycardia syndrome (POTS). POTS causes orthostatic intolerance (OI), which occurs when blood flow to the heart is severely reduced when a person moves from lying down to standing. As a result, dizziness while exercising is especially common in people with POTS. Despite the risks, people with POTS are still advised to exercise safely.
The best exercise regimen for people with POTS includes adhering to their medication regimen, prioritizing increased fluid intake, wearing compression stockings, and gradually increasing physical activity over time. People who do this type of activity should also focus on performing exercises completely upright without becoming dizzy or fainting (losing consciousness).
