If you’ve ever done an intense workout, you may have experienced nausea or vomiting while exercising. This is an unpleasant experience that can get in the way of achieving your fitness goals. Fortunately, there are several remedies for exercise-induced vomiting. The first step is proper preparation. By eating something light, maintaining good hydration and warming up, you can prepare the body for exercise. During a workout, keeping your body cool, taking breaks, and drinking water help prevent vomiting. A combination of these techniques can help you achieve a nausea-free training session.
Prepare the body for training
Eat something light 1 to 3 hours before you exercise. Training when you haven’t eaten for several hours causes a sharp drop in blood sugar. This can cause dizziness, nausea, and eventually vomiting. Eating something 1-3 hours before your workout will give your body enough time to absorb those nutrients and digest the food so it isn’t sitting in your stomach while you exercise. An ideal pre-workout meal includes complex carbohydrates and lean protein.
If you want complex carbohydrates eat whole grains, brown rice, quinoa and fruit. Some good sources of protein are chicken, turkey, fish, and beans.
Avoid foods that are high in saturated fat and oil, as they are digested slowly and will settle in your stomach while you exercise, which can cause vomiting.
Eating is especially important if you exercise early in the morning. At this point, you haven’t eaten in over 12 hours, so your body is starving for nutrients. Make sure you eat a light breakfast before training.
Maintain good hydration throughout the day. Dehydration is the leading cause of nausea during exercise. You may think that it’s only important to drink water while you exercise, but maintaining good hydration in the hours leading up to your workout is just as important. You should drink 17 to 20 ounces (500 to 600 ml) of water in the 2 hours before you exercise so that your body is well hydrated for your workout.
You should drink enough water so that your urine is light in color and you are not thirsty. These are the signs of good hydration. If you have a dry mouth, your urine is dark, you feel thirsty or dizzy, drink more water. Don’t exercise until you’ve hydrated.
Also be careful not to drink too much water, as this can also be harmful. There is no need to overhydrate. 17 to 20 oz (500 to 600 ml) of water is enough to hydrate you. Only drink more if you still feel thirsty.
Avoid sugary or carbonated drinks before training. Sodas, energy drinks, and sports drinks contain a lot of sugar that can upset your stomach while you exercise. Similarly, the bubbles in carbonated drinks can cause belching and vomiting when you exert yourself. Avoid both types of drinks at least 2 hours before exercising.
Even sugar-free drinks like sparkling water can cause nausea due to carbonation. If you are prone to nausea while exercising, avoid carbonated or mineral water at least 2 hours before your workout.
Sports drinks can be helpful after you work out, but if you drink them before you’ll add a lot of sugar to your body that can make you nauseous during your workout.
Warm up before exercising. Going straight from resting to full exercise can shock the body. When the body doesn’t know how to process this exertion, it may respond by making you vomit. Instead, warm up for 10 to 15 minutes before your main workout so your body gets used to the exertion.
A good warm-up routine is to go for a brisk walk or light jog for a few minutes. Then do some stretching before starting the main workout.
Jumping jacks or jumping rope are also good warm-up routines.
Prevent nausea during a workout
Adjust the training intensity if you vomit frequently. Sometimes throwing up after a workout is a sign that the exercise is too intense for your fitness level. Pay attention to what the body tells you and know your limits. If you know that you always throw up after a certain workout, try doing a less intense exercise to gradually increase the condition of your body.
Signs that a workout is too intense include shortness of breath, cramps, muscle or joint pain, and heart palpitations. If you regularly experience these symptoms, reduce the amount or intensity of exercise so you don’t get to the point of vomiting.
Increase workouts slowly to avoid overexerting yourself. Don’t go from running 5 miles to 10 miles in a week. Instead, go up 1 mile (1.6 km) at a time.
Focus your eyes on a fixed point to prevent dizziness. During some exercises like running or squatting, nausea can be a result of dizziness. Avoid them by keeping your eyes fixed on one point. If you run, it may be a building in the distance. If you do squats, it can be a point on the ceiling like a smoke detector.
If you are prone to dizziness, do not close your eyes while exercising. Leave them open and with your eyes fixed on one point to keep yourself stable.
Drink 7 to 10 oz (200 to 300 ml) of water every 10 to 20 minutes of exercise. It is also important to maintain good hydration during training to avoid nausea. Keep a bottle of water nearby while you exercise and take breaks to drink water every 10 to 20 minutes or whenever you feel thirsty.
Take small sips of water during training. Swallowing a large amount at a time can cause the stomach to become overloaded.
Avoid drinking energy drinks during a workout. Its high sugar content can make your stomach tingle while you exercise. If you’ve had a particularly intense workout and need to replace electrolytes, save these drinks for after you’re done.
Wear light clothing on hot days. Overheating is another cause of nausea during exercise. Keep your body cool by dressing appropriately for the weather. Wear shorts and a t-shirt during hot weather. Light colored clothing will also help reflect sunlight.
On hot days, exercise during the coolest part of the day. They are usually during the morning and sunset.
If you’re prone to overheating during exercise, consider exercising indoors on very hot days.
Slowly relax if you feel nauseous during a workout. While you may be tempted to get over it, nausea is usually your body’s way of telling you that you’re pushing yourself too hard. If you feel nauseated while exercising, reduce the intensity slowly. Do not stop completely, as this can also shock the body and cause vomiting. For example, if you are running, slow down and jog until the sensation passes.
If the nausea wears off, you can slowly return to normal intensity.
Do cool-down exercises after you finish training. If you stop suddenly at the end of your workout, your body can become confused and respond with nausea and vomiting. Just as you have warmed up before exercise, you should also cool down afterward. Cooling down gradually reduces the intensity of the exercise to make it easier for the body to return to a resting state. Finishing off the exercise with a 5-minute walk helps your heart rate slow down to a resting state.
You should also stretch as part of the cool down to avoid muscle soreness.