Dizziness after exercise is a common condition, especially in people who exercise too hard. Exercise is a very effective way to improve health, but if not exercised properly, it can lead to dangerous conditions such as dizziness, temporary dehydration, and even exhaustion.
Therefore, exercise properly, combined with a reasonable lifestyle and nutrition to have a healthy body.
Common causes of nausea and dizziness after exercise:
- Diet: If you eat incorrectly, such as eating before exercising, fasting, etc., it will cause the digestive system to lose energy and cause nausea and vomiting.
- Hydration: During exercise, the body will sweat a lot and this process will lose electrolytes inside, leading to nausea after exercise. If prolonged, it can cause dizziness and lack of flexibility.
- Hypotension: If you exercise too much, it will lead to a lack of energy in the body, low blood pressure and the most common symptoms are dizziness, lightheadedness, nausea and even exhaustion.
- Hypoglycemia: Exercising incorrectly can cause hypoglycemia and lead to nausea and vomiting.
- Overtraining: Overtraining will cause the body to react strongly and easily become nauseous. Symptoms of overtraining are nausea, dizziness and lightheadedness.
Tips to prevent nausea and dizziness when exercising
To prevent dizziness when exercising, you can apply the following 9 tips:
1. Do not close your eyes when exercising
When doing sit-ups, floor exercises, yoga, pilates and weightlifting, people often close their eyes and focus on the movement. This has been proven to be not really good. Open your eyes and focus on the horizon so that the body can better understand the movement and also to avoid unfortunate injuries that may occur.
2. Breathe slowly and steadily during weight training
Controlling your breathing can help lower your blood pressure. A sharp increase in blood pressure is one of the causes of nausea and vomiting. High blood pressure is especially a problem for weightlifters. Lifting heavy weights can cause high blood pressure. It is important to breathe while lifting and avoid lifting weights that are too heavy for you.
3. Avoid bending postures
If you take a big breath and bend over, your stomach may be affected, leading to nausea and dizziness. Therefore, squat instead of bending, if you need to do bending postures.
4. Reduce the intensity of your workout
Be careful to reduce the intensity of your workout if you are at your maximum heart rate. Overexertion often leads to dizziness, nausea or even vomiting. Prevent this by gradually increasing your workouts to maintain a heart rate between 70 and 85 percent of your maximum heart rate.
5. Drink water regularly
Drink water regularly to replace the water lost during exercise. Dehydration is common among people who exercise. You should drink water regularly before, during and after exercise to replace the lost water.
6. Never drink too much water during exercise
Drinking large amounts of water can give the exerciser a feeling of relief; however, the body has a protective mechanism to induce vomiting if the stomach is too full. Drink water in small, regular sips during exercise.
7. Eat a meal 1 to 2 hours before exercise
One of the biggest causes of dizziness during exercise is low blood sugar. If the body has used up its stored calories, the exerciser may start to sweat more than usual, feel dizzy, nauseous and faint. The best way to prevent this is to make sure you eat a meal containing at least 300 calories, including protein and carbohydrates, before exercising. If you can’t eat a meal a few hours before your workout, eat a small carbohydrate snack, such as a banana, and drink a protein shake after your workout. Carbohydrates are the fuel used during aerobic activity. Protein helps rebuild your muscles after you work out.
8. Don’t exercise right after eating
It’s important to give our digestive system time and energy to function properly. Otherwise, essential fluids will be pulled out of our muscles and into our digestive tract
Drink sports drinks, such as Gatorade, during your workout if you’re prone to hypoglycemia. Although fruit and sugary drinks are high in sugar, they can help raise our blood sugar to a safe level and hydrate us.
9. Avoid carbonated drinks before, during, or after your workout
Carbonation or even shaking a water bottle too much can increase the amount of gas in your stomach after drinking it. Drinking from a glass produces less gas than drinking from a water bottle.
