Prevent Throwing up when Exercising

Intense exercise has a number of effects on the body. As well as raising metabolism and burning fat, it can also cause dehydration, dizziness and nausea. Whether you do cardiovascular exercise or strength training, it is not uncommon to throw up during or after a workout. There are many things that you can do to prevent this feeling and enjoy your workouts more. Nausea and vomiting are symptoms that can accompany a number of circumstances, so you can pick the most likely remedy or try a combination of preventative measures. Read more to find out how to prevent throwing up when exercising.

Steps

Preventing Nausea through Diet

  1. Drink water regularly to replace the water lost during exercise. Dehydration is common among people who exercise. You should steadily drink water before, during and after a workout to replace the water you have lost.
    • Other symptoms of dehydration include dry mouth, sticky mouth, thirst, decreased urine output, muscle weakness, dizziness and headaches.
    • Stay hydrated by drinking at least 2 cups (473 ml) of water 1 to 2 hours before working out. Drink 2 more cups (473 ml) 20 to 30 minutes before you start exercising. During your workout, drink 1/2 cup (118 ml) of water for every 15 minutes you exercise.
  2. Never gulp water during exercise. Gulping down large quantities of water can give you a relieved feeling; however, your body has a defense mechanism of causing vomiting if your stomach is too full. Drink water in steady sips during your workout.
  3. Eat a meal 1 to 2 hours before you workout. One of the largest causes of workout sickness is low blood sugar. If your body has already used up its stores of calories you may start to sweat more than usual, feel dizzy and nauseous and pass out. The best prevention is to ensure that you eat a meal of at least 300 calories, which includes protein and carbohydrates, before your workout.
    • If it is not possible for you to eat a meal a few hours before you workout, then eat a small carbohydrate-based snack and drink a protein shake after your workout. Carbohydrates are the fuel that is used during aerobic activity. Protein helps to rebuild the muscles after your workout.
  4. Do not exercise immediately after you have eaten. It is important to give your digestive system the time and energy to devote to digestion. If you do not, necessary fluids will be pulled away from your muscles and into your digestive tract.
  5. Drink a power drink, like Gatorade, during your workout, if you are prone to low blood sugar. Although fruit and sweet drinks have high levels of sugar, they can help to raise your blood sugar to safe levels and hydrate you.
  6. Avoid carbonated drinks before, during or after workouts. Carbonation or even excessive shaking of a water bottle can increase the amount of gas in your stomach after you drink. Drinking from a glass produces less gas than drinking from a water bottle.

Preventing Nausea during Exercise

  1. Don't close your eyes when you exercise. When you do abdominal crunches, floor exercise, yoga, pilates and weightlifting it is common for people to close their eyes and focus on the movement. Open your eyes and focus on the horizon so your body can better understand the movement, just as if you were motion sick in a car.
  2. Breathe slowly and consistently during weight training. Controlling your breathing can help to lower your blood pressure. A sharp rise in blood pressure can create the feeling of nausea and induce vomiting.
    • High blood pressure is especially a problem among weight lifters. Lifting heavy weights can cause an extreme hike in blood pressure. It is important to breathe as you lift and avoid doing too much at once.
  3. Reduce your bending. If you draw in a big breath and bend over, your stomach can get the feeling of being too full and induce vomiting. Squat instead of bending, if you are breathing heavily.
  4. Reduce your workout intensity, if you are at maximum heart rate. Overexertion often leads to exercise-induced vomiting. Prevent this by increasing your workouts incrementally, so that you stay between 70 and 85 percent of maximum heart rate.

Tips

  • Always bring water with you when you work out, especially in hot climates. Working out in high heat can lead to heat exhaustion. The symptoms of heat exhaustion include muscle weakness, dizziness and vomiting.
  • Some workout nausea can be caused by anxiety. If you are training for a big event or basic-training, anxiety is a common reaction. Keep your workout levels low while you deal with the stress. Workout harder when you feel more mentally prepared.
  • Do not drink very cold water while exercising; it will cause you to vomit or feel nauseous.
  • If training early in the morning try to have a light snack i.e banana, grapes or strawberries. Exercising on an empty stomach can induce vomiting.
  • Don't be afraid to take breaks! There's a fine line between pushing yourself towards fitness and pushing yourself too much. Take a breather for a few minutes, then get back to it.

Warnings

  • Visit your doctor if you are prone to blood sugar levels dropping. If you eat regularly and your blood sugar still drops, you can have a problem with hypoglycemia. Your doctor may want to check your insulin levels.

Things You'll Need

  • Water
  • Gatorade
  • Food
  • Controlled breathing
  • Exercise training plan
  • Protein shake

Related Articles

  • Do Abdominal Exercises in Yoga

Sources and Citations

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