Feeling sick or nauseous after working out is not unusual. Let's take a look at some of the common reasons why one may feel sick or nauseous post-workout.
Why Do You Feel Sick After Working Out?
Nutrition
One reason why a person may feel sick after working out is nutrition-related. It is important for the muscles and organs to be properly fueled. Hence, if the right food is not eaten between workouts, the body may not be capable of properly fueling itself for the strenuous activity. This, in turn, could make one feel sick.
Inadequate nutrition symptoms include dizziness, fatigue, and nausea.
When it comes to an exercise diet, it is important to not consume too much before workouts. Large meals can be eaten around three to four hours prior to workouts, while snacks or small meals can be eaten around one to three hours before the exercise.
It is advised to opt for food rich in carbohydrates, including yogurt, banana, energy bar, and a low-fat granola bar. Within two hours post-workout, a carbohydrate- and protein-focused meal would be good. This could be a smoothie or a peanut-butter sandwich.
Dehydration
Another reason behind the feeling of post-workout sickness could be due to dehydration, as the body loses sweat and breathes hard during workout. As one engages in strenuous exercise, it is easy for the body to become dehydrated. Dehydration symptoms include headache, dizziness, and muscle weakness.
However, it is also important to be careful as drinking too much water may lead to electrolyte dilution. Moreover, if the concentration of sodium within the blood reaches significantly low levels, one may experience nausea.
The American Heart Association (AHA) advises to drink water before and during exercise. The AHA also stresses two important rules, namely, that when one is thirsty, this is already indicative of dehydration, and that if one's urine color is clear or pale, it indicates sufficient hydration. In contrast, if one's urine color is darker, it means that one needs to take in more fluids.
Workout Type, Intensity, and Environment
Some workouts can make people feel more sick and nauseous after, compared to other types. For one, bouncy workouts, like aerobics, can enforce this more than smoother workouts, like stationary biking.
The intensity of the workout can also make one feel sick after the exercise. Pushing yourself beyond limits can lead to a strained post-workout feeling.
The exercise environment can also affect how one feels after the workout. One may feel nauseous when working in hot environments, as lots of water gets lost through sweat when heat and strenuous activity are mixed together. High-altitude environments, including racing in mountainous terrains, can also make one more prone to experiencing nausea after exercises. Acute mountain sickness or altitude sickness may result from the lower air pressure and oxygen levels.
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