Why Do I Feel Sick After Working Out?
While exercise is known to release feel good hormones and help you feel better for the rest of the day, sometimes it can actually make you feel sick. For instance, if you work out on a regular basis there is a good chance you have dealt with unpleasant side effects such as dizziness, blurry vision and nausea. If you leave the gym feeling sick this could be for a variety of different reasons. It’s a clear sign you aren’t doing something right and should make a few changes as quickly as possible.
Here are 7 reasons you may be feeling sick after a workout:
#1 – You Don’t Have Enough Fuel In Your System
This is very common for those who workout first thing in the morning or are fasting. Often times you will hop right out the bed and head to the gym on an empty stomach. When you do this your body doesn’t have the fuel it needs to make it through a tough workout session. Try to have a bowl of oatmeal before heading off to the gym.
#2 – Dehydration
In order for your body to continue functioning well it needs plenty of fluids. In particular, it needs plenty of water. This is even more important if you workout on a regular basis. When your body doesn’t have enough water it quickly becomes dehydrated during exercise due to sweating and fluid loss. As a result you may feel nauseated and extremely tired after a workout.
#3 – Over-hydration
Yes there is actually such a thing, as over-hydration. Drinking too much water can cause the sodium levels in your body to drop too low. When this happens you may develop a condition known as hyponatremia. When you are over hydrated you may feel extremely nauseated after a workout.
#4 – Motion Sickness
Motion sickness is no joke. If you workout extremely hard there is a good chance you may experience motion sickness. With motion sickness you will usually start off feeling light headed and that can lead to nausea, vomiting, or both.
#5 – Eating Too Much Right Before You Workout
Eating too much right before you workout can have the same effect on you as not eating enough. When you eat too much right before you workout you aren’t giving your body enough time to digest the food. Try to eat at least an hour before you head to the gym. This should give your body enough time to properly digest the food.
#6 – Over-training
Every gym enthusiast has at some point been guilty of over-training. Sometimes when you are in the gym the adrenaline is pumping like never before. As a result, you push yourself harder than you usually do. When this happens your body has to figure out a way to respond to the extra stress you have just put on it. Symptoms of over-training include extreme fatigue, moodiness and an overwhelming feeling of just not feeling right. When you over train on a regular basis your immune system may become weak— and that can result in you getting sicker a lot easier.
#7 – Blood Sugar Levels
Your blood sugar level changes every time you eat and exercise. It changes based on the type of food you eat and the intensity of your workout routines. If you consume foods that are high in sugar and you don’t work them off, you will feel dizzy and nauseous. On the other hand you don’t eat enough before you workout, your blood sugar will drop and you may experience shaking, dizziness, nausea and weakness.
How To Avoid Feeling Sick After Exercising?
The first step to preventing post workout sickness is knowing what could be causing you to feel a certain way. Now that you know, it’s time to switch gears and discuss what you can do to prevent this from happening.
Here are 7 things you can do to prevent post workout sickness:
#1 – Drink More Water
As previously stated, dehydration is one of the main causes of post workout sickness. That’s why it is so important you drink more water. If at all possible carry a gallon jug of water with you to the gym. You should be drinking water before, during and after your workouts. Having a gallon jug of water on hand is a simple way to ensure you get plenty of water throughout your workout. However, be careful not to drink too much as that can also lead to sickness. If you notice symptoms such as dry mouth, headaches and sticky mouth, you should make an appointment with your doctor immediately.
#2 – Eat a Moderate Meal Right Before You Head To The Gym
Not eating before you workout is one of the worst things you can do. And while you don’t want to eat a huge meal, you do want to eat something moderate. If you go to the gym and engage in vigorous activity without eating, your blood sugar levels will immediately drop. After that feelings of sickness will ensue and you will be forced to cut your workout short. To avoid leaving the gym before you have completed your workout, eat a meal that is around 300 calories and consists of a good source of carbs and proteins. If you workout in the morning, for instance, have a bowl of oatmeal and a protein shake. This will give you the energy you need to power through a tough workout.
#3 – Keep a Power Drink In Your Bag
Power drinks are full of sugar which makes them a great option for preventing post workout sickness. If you notice your blood sugar levels are dropping too quickly, grab a power drink such as Gatorade and guzzle it down. Fruit is also a great option.
#4 – Avoid Closing Your Eyes When You Exercise
This may sound a little crazy but it is very important you take heed. This tip is extremely important for those who practice Yoga or Pilates. When you are working out do not close your eyes. Instead, find something to focus on. This will prevent motion sickness and enable you to get all the way through the workout.
#5 – Say No To Carbonated Drinks
While power drinks are a great way to quickly restore your blood sugar levels, carbonated drinks are a big no no. You should never have a carbonated drink before, after, or during a workout. Doing so could cause the amount of gas in your stomach to increase. Once that happens you will start to feel sick.
#6 – Limit Your High Intensity Workouts
Listen, there will be days when you want to go in the gym and hit it as hard as you possibly can. There is nothing wrong with that. However, when you do this every single workout it can become a problem. It is best that you limit the number of high intensity workouts you do on a weekly basis.
Two or three days should be plenty. Unless, of course, you are a serious bodybuilder in which your body is adept to those types of workouts. Otherwise you will overexert yourself and end up feeling sick. When you are doing a high intensity workout pay close attention to your heart rate. Never let it go above 70% of your max.
#7 – Learn To Control Your Breathing
Again, not a tip you probably hear all the time but it is very important. For those who love lifting weights, this tip is for you. Most people hold their breath when they are lifting heavy weights. When you do this you may end up feeling sick right in the middle of your workout.
It is very important you learn how to control your breathing. To avoid over complicated things we are not going to focus on when you should inhale and when you should exhale. Let’s focus simply on breathing. Often times when people are lifting weights they simply forget to breath. They take a deep breath and they never let it out. The good news is your normal exhalation and inhalation patterns should be all you need to get through a tough workout. If it’s not working to your advantage, try taking shorter breaths as you lift the weights.
The key is to find the method that works best for you. And as long as you are breathing and getting plenty of oxygen to your muscles you should be good to go. And there you have it. 7 reasons you may be feeling sick after you workout and 7 ways you can prevent it from happening. While all of these tips won’t apply to you, the idea is to take the ones that do and immediately apply them.
Doing so is a great way to avoid the dreaded post workout sickness that can lead to you feeling nauseous or even worse, vomiting everything you ate before your workout. When it comes to working out balance is always the key. Don’t push yourself so hard your body is not able to adapt.