Feeling sick after exercise... is that okay? An easy-to-understand explanation of the causes and solutions!
Hello! I'm John, a financial and health blogger who supports your health and your wallet.
Have you ever thought, "Okay, I worked hard today!" and felt refreshed, only to find yourself feeling nauseous and nauseous? It's a shame to have a bad aftertaste after all that exercise.
In fact, as the original article "Nauseous After A Workout? The Science Behind Why & What To Do" explains, feeling nauseous after exercise is not at all uncommon. It even describes it as "a relatively common (but unpleasant) side effect of sweating (exercise)."
But don't worry! In this article, we will explain in an easy-to-understand way why you feel sick after exercise, the causes, and some easy measures that anyone can take. After reading this article, you too should be able to exercise with peace of mind!
Why do you feel sick after exercise? Possible causes
There is not just one reason why you feel nauseous after exercise. It is often a combination of several factors. Let's take a look at some of the most common ones.
1. Insufficient blood flow to the digestive system
When we exercise, our bodies use a lot of muscles. When this happens, blood rushes to the muscles, thinking, "We need to deliver oxygen and nutrients to those working hard!" As a result, blood flow to the digestive organs, such as the stomach and intestines, can temporarily decrease.
For example…
It's like the cheering squad for the whole body (blood) rushing to support the muscle team that is working the hardest during exercise, leaving the stomach team (digestive organs) a little under-supported. The stomach team is surprised and thinks, "Huh? There's not much support!" and can end up losing its rhythm.
2. Dehydration
When exercising, you sweat a lot. This is very important for regulating body temperature, but along with the sweat, you also lose water from your body. This lack of water, or "dehydration," can cause nausea.
For example…
It's like not having enough engine oil in a car. If there isn't enough engine oil, the engine won't run well and it will get hot. It's the same with the body. If you don't have enough water, your body's functions won't work as smoothly and you may experience nausea and other discomforts.
3. Sudden increase in exercise intensity or unfamiliar exercise
If someone who doesn't usually exercise much suddenly starts exercising intensely or tries a much harder workout than usual, their body will be shocked. This "surprise" can sometimes lead to nausea.
For example…
If you were to suddenly get into a car going at full speed, you might say "Woah!" and feel sick because your body can't keep up. Something similar to that may be happening inside your body.
4. Exercise immediately after eating
If you start exercising when there is still a lot of food left in your stomach, your digestion may not proceed smoothly and you may feel sick. You should be especially careful after eating greasy foods or foods that take a long time to digest.
For example…
It's like trying to run a marathon on a full stomach - the food churns around in your stomach and you can't digest it.
5. Hypoglycemia
If you start exercising on an empty stomach or continue exercising for a very long time, your body's energy source, "blood sugar (sugar in the blood)," may become insufficient. This is called "hypoglycemia." When you experience hypoglycemia, you may experience not only nausea, but also other symptoms such as dizziness, cold sweats, and trembling hands.
For example…
It's like when your car is low on gas and the engine is about to stall. When your body doesn't have enough energy, it can't function properly.
How to prevent nausea after exercise? Things you can do today
Once you know the cause, you can see what to do! Here are some things you can do today to prevent unpleasant nausea after exercise.
Preparation before exercise is important!
- Plan your meals accordingly: Ideally, you should finish eating at least 2-3 hours before exercise. Choose foods that are easy to digest and provide energy (such as rice balls or bananas).
- Stay hydrated: Drink a glass of water 30 minutes to an hour before you start exercising, and drink small amounts of water during and after exercise.
- Don't forget to warm up: It is important not to suddenly start intense exercise, but to warm up your body with light jogging and stretching, and then gradually switch to exercise mode. It's like telling your body, "I'm going to exercise now."
Points to note during exercise
- Pace yourself: Don't worry too much about the people around you or your goal time, and exercise at a pace that suits your physical condition. If you feel like it's too hard, it's important to have the courage to slow down your pace or take a break without pushing yourself too hard.
- Be careful, especially on hot and humid days: On days like these, you are more likely to sweat than usual and become dehydrated, so be sure to take frequent breaks and drink plenty of water.
- Be aware of your breath: Do you find that your breathing becomes shallow or stops during exercise? If you are conscious of breathing deeply and slowly, you can expect a relaxing effect and may also prevent nausea.
Post-exercise care is also important
- Cooldown is a must: Just because you've finished exercising, it's not a good idea to suddenly stop moving. Gradually lower your heart rate and cool down your body by doing light jogging, walking, stretching, etc.
- Replenish lost fluids and nutrients: You should replenish not only the fluids lost during exercise, but also the energy and minerals. Sports drinks, easily digestible protein, and fruit are recommended.
What if I start to feel sick?
No matter how careful you are, there may be times when you feel sick. If that happens, don't panic and try the following solutions.
- First, rest: Instead of forcing yourself to keep moving, sit or lie down in a comfortable position and rest, preferably in a cool, well-ventilated place.
- Hydrate slowly: Drink small amounts of water or oral rehydration solution (a drink with a balanced mix of salt and sugar in water, available at drugstores) slowly and carefully. Drinks that are too cold can put a strain on the stomach, so it is recommended to drink drinks that are close to room temperature.
- Loosen your clothing: Loosen your belt and tight clothing and allow your body to relax.
- If symptoms do not improve, seek medical help: If your nausea doesn't go away even after resting, or if you have other symptoms that concern you (such as severe headaches, dizziness, chest pain, etc.), don't push yourself and see a doctor as soon as possible.
A word from John
Nausea after exercise is really unpleasant, isn't it? But as we've discussed today, there are various causes, and there are ways to deal with it. By knowing the causes and taking measures that suit you, you should be able to continue exercising with more peace of mind and with more enjoyment.
When I was younger, I would get too excited and end up feeling sick after exercising (laughs). The important thing is not to push yourself too hard and to listen to your body. I hope you all enjoy a healthy fitness life at your own pace!
This article is based on the following original articles and is summarized from the author's perspective:
Nauseous After A Workout? The Science Behind Why &
What to do