How to Avoid Exercise Induced Nausea & Vomiting

How to Avoid Exercise Induced Nausea & Vomiting

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Drinking sufficient water will make you less likely to experience nausea while exercising.

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Exercising can help you burn calories, strengthen muscles and feel happier thanks to the release of feel-good hormones. Still, working out can have negative side effects. Feeling nauseous or vomiting during exercise shouldn't be a normal part of your routine. Start by making recommended adjustments to your workout to avoid exercise-induced nausea and vomiting. If these conditions persist, you will need to see a doctor.


Monitor your eating habits. Eating can affect feelings of nausea when exercising. You might feel nauseous while working out if you haven't recently eaten; you might also feel nauseous if you exercise immediately after eating. Opt for a small snack before working out so you have the energy you need to exercise, but without feeling overly full. If you've already eaten a large meal, opt for a low-impact exercise such as walking rather than high-impact exercises such as running or swimming. Try to eat three hours before intense workouts, according to Stack Performance Center.


Drink appropriate amounts of fluids. Not drinking enough water when exercising can negatively affect your gastrointestinal tract, leading to nausea and vomiting, according to "Triathlete Magazine." Drinking too much water can lead to low sodium levels in your blood, which can also make you feel nauseous. Don't wait until you feel thirsty to drink water. If you're exercising intensely, try weighing yourself before and after workouts to get a sense of how much water you're losing through sweating and cooling mechanisms. Then you can adjust your water intake accordingly.


Address your stress. If your exercise mainly centers around competitions -- for example, you're a competitive swimmer, boxer, or soccer player -- than feelings of stress or anxiety could be making you feel nauseous or cause vomiting, according to "Triathlete Magazine." Before exercising, take deep breaths and focus on positive goals for the workout. Reducing caffeine or other stimulants, practicing yoga and finding other ways to relief stress might help curb your exercise-induced nausea.


Back off your exercise efforts. You could be pushing yourself to hard, causing your body to respond with nausea and vomiting, according to Crossfit Santa Cruz. Check your ego and opt for a slightly-less challenging workout. In the long run, you might be able to accomplish more since you'll be less encumbered with those negative side effects. Try scaling back weights, running times or intensity levels gradually until you find the perfect balance between effort and safety.


Check the weather. Some weather conditions, including high temperatures and high humidity, can make you feel sick if you're not appropriately dressed or hydrated, according to the American Academy of Orthopaedic Surgeons. This can result in nausea or vomiting. On very hot days, choose to exercise in the morning or evening. You might choose an indoor workout instead, like a group exercise class at a gym or completing calisthenics in your living room.

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