Why Some Workouts Make You Feel Like Throwing Up
Exercise-induced nausea is normal. Find out how to avoid it.
It’s workout time and you are READY! You blocked off your schedule. You set out clothes ahead of time. You’re optimistic about starting a new habit. So why are you suddenly feeling sick after just a few minutes on the elliptical?
First, know that this doesn’t translate to yourfitness level.Experiencing nausea during workouts is common, and can be described as exercise-induced nausea.
What’s happening is this: As you begin to exercise, up to 80 percent of your blood flow is being diverted away from your stomach and GI tract and rushed to your hard-working muscles and lungs, saysTamara Hew-Butler, DPM, PhD,an associate professor of exercise science at Oakland University in Rochester, MI. For some people, this shift in blood flow can result in feeling nauseated.
Fortunately, you can minimize or eliminate exercise-induced nausea by adjusting a few elements of yourroutine.
What Affects Exercise-Induced Nausea
How soon you eat before exercising.
A common culprit is consuming food too close to workout time. Hew-Butler says she can’t eat within two hours of exercising, but notes that others can eat immediately before and have no problems. “It’s really individual,” she says, adding that people need to experiment with different types of food and the timing of their pre-exercise meal to avoid getting nauseous.
As for snacks during the workout, unless you’re exercising for more than two hours, you don't need food. “If you're exercising for less than this, generally you don't need anything to eat to keep blood sugar levels stable,” Hew-Butler says.
How much water you drink during exercise.
Or rather, how much you don't drink.Researchshows that dehydration can lead to nausea and vomiting while exercising.
Hydration needs vary from person to person, and while there's no "right"amount of water to drink, keep in mind that when you work out, the body loses water through sweat. The more you perspire, the more water you’ll need to make up for fluid losses. Keep a water bottle by your side while you exercise to stay on top of your sips. You'll know you're not getting enough if you notice signs of dehydration including thirst, headache, and dry mouth.