5 Tips to Reduce Exercise Induced Nausea

Updated: Jul 19


Have you ever been halfway through a workout when suddenly the feeling hits you – nausea!!


You were moving and grooving, then without warning you break out in a sweat, feel that sensation in the back of your throat, and your stomach starts to churn. If you are lucky you might just feel the wave of nausea hit without it going any further, but if you are less fortunate you might even toss your cookies. Game Over.


5 Tips to Reduce Exercise Induced Nausea

The reality is exercise induced nausea can affect anyone, from the fitness new comer to the well-seasoned gym rat, and even the advanced athlete. Yes nausea can happen anytime and anywhere given the right set of circumstances. The good news is once you know what is causing it, you can reduce the risk of it happening again.

Food.


What you put in your body before, during (when applicable) and after matters. Eating a big meal or heavy snack too close to your workout can upset the GI tract and create that woozy stomach feeling, unfortunately so can not eating enough oreating the wrong things before you break into your sweat session. Where should you start? With a balanced ratio of carbohydrates, protein and healthy fats, typically this equates to a 3:1 ratio of carbs/protein. Remember, carbohydrates are the body’s primary fuel source, which means when we don’t have enough of them our body is challenged to perform, especially during high intensity exercise. Carbohydrates also impact our blood sugar levels, which means without the right fuel you might start to feel foggy, shaky and yep, even nauseas. If you notice you start dragging or feeling queasy halfway through your workout, it may be time to take a closer look at your pre workout nutrition and ensure it is working for you and not against you! For some great tips on pre workout nutrition, including the what, when and how much, check out our article on Pre Workout Nutrition.


5 Tips to Reduce Exercise Induced Nausea

Hydration.


When you don’t get enough fluids throughout the day, you can put your body at risk of dehydration. Even folks who are diligent about drinking lots of water can be easily impacted by factors such as fluctuating temperatures, sweat lost through stress, illness and exercise, suddenly finding themselves at an increased risk of dehydration. Studies show by the time we actually feel thirsty (a.k.a. the brain signals, “drink something!!”), we are often already experiencing some level of dehydration. How does that lead to nausea? When you are dehydrated your body has to work harder to perform basic functions, such as supporting healthy GI function and keeping the tummy happy. During exercise your body is pushing blood to those large muscles so they can perform, if you are dehydrated this that much harder for the body to do, effectively and efficiently, which can lead to an upset stomach and those feelings of nausea. Just like your body needs the right nutrition to perform, it also needs adequate hydration. For some helpful tips on how you can ensure healthy hydration check out our article, All About Hydration.


5 Tips to Reduce Exercise Induced Nausea

Medication.


We live in a busy world where we often push through. We push through a busy day, push through sleep deprivation, push through hunger, and unfortunately we often push through aches and pains. Sadly for some of us this can mean relying to heavily on over the counter anti-inflammatories, which can lead to upset stomach and nausea. Listen, OTC anti-inflammatories can be great in a pinch for the occasional soreness, headache, etc., however if you find you are having to rely on them regularly or to “power through” your workouts you may be taking too much and doing a number on your gut, especially if you are taking more than the recommended dosage.


First and foremost, listen to your body, what is it telling you? If you are managing chronic pain symptoms and relying heavily on OTC pain relievers or anti-inflammatories, it might be a good ideal to dial back the intensity of your exercise routine, evaluate if you are overtraining a particular muscle group, or diversify your workout (i.e. cross training modalities). If after a reset break or testing out lower impact activities those aches and pains don’t seem to subside, it may be time to dig deeper and visit your doctor or local physical therapist to help assess the root cause of the problem. Ultimately fitness should be empowering and you should not have to mask pain day in and day out in order to “make it happen.” For some additional stretching resources to help release and reduce muscle tension naturally check out our articles Tips for Muscle Soreness, and, Myofascial Release Techniques.


5 Tips to Reduce Exercise Induced Nausea

Exercise Intensity, Fitness Level and Emotions.


Ever heard of (or witnessed) a runner cross the race finish and then vomit in the closest garbage can? It happens. It might be because they tied one on the night before, or it might be a reaction to the exercise intensity, an increased challenge to their current fitness level, or connected to their emotions.




Exercise Intensity and Fitness Level.


The harder you work, the more you demand of your body and its systems. And if any of your foundational components are lacking, you could find yourself at an increased risk for nausea. This is not exclusive to the high intensity exerciser. It can happen during various levels of intensity and for all fitness levels. Why? It could be due to a lack of underlying conditioning, pushing too hard too soon or too fast.


When I start working with a new fitness client, I inform them of their target active heart rate zone. Your target heart rate is based on your age and your active heart rate zone provides the range your heart might beat per minute during times of exercise (ranging from low to moderate to vigorous intensities). In general, the healthier you are the higher you can work within that active range.



Emotions.


It could also be anxiety or nerves. The mind and body connection is huge. The stress that can accompany competition, engaging in a new fitness activity or even just being in a new environment can really do a number on your mind and body. When we experience mental stress, the body absorbs that stress and it can manifest in variety of ways. Most commonly seen in sweaty palms, the jitters, and an upset stomach.


Think about how you felt when you walked into an interview, attempted something new for the first time, or sat down to take test. Those thoughts and feelings that typically surface during stressful moments can range from anxiousness and nerves to exhilaration and excitement. Now imagine what is going on inside your body. Reducing these impacts comes from identifying the stressor, recognizing those feelings, and implementing healthy coping strategies.


For some helpful tips on reducing stress and implementing healthy coping strategies, check out one of our "stress less" articles, 4 Stress Less Tips, and, 15 Holiday Stress Busters (because they are great any time of year!)


5 Tips to Reduce Exercise Induced Nausea

Bottom line: exercise induced nausea can happen, but it doesn’t have too. By understanding how your body responds to stress, you can better prepare mentally and physically for a positive fitness experience. Should you find you continue to experience nausea or other nasty symptoms, it might be a good idea to speak with your doctor and rule out any underlying health concerns.



Are you a busy man or woman who's ready to feel strong, live healthy, and get fit? Discover how to take small steps to get healthy & fit without cutting out the foods you love or spending countless hours on cardio. Come join me inside my online Facebook Community - The Healthy Habits Club. It's where busy folks go for tips, tools and support they need to eat healthy, move daily, and feel good for life!





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