Check out the 7 reasons why you feel nauseous after exercising

If you often feel nauseous after exercise, you're not alone. Many people experience similar nauseousness.

The causes are generally related to the body's response to several key factors: dehydration, timing and type of food/drink intake,bouncing, low blood sugar, heat exposure, and overexertion.

Here's the explanation and the solution:

1. Dehydration

Fluids and electrolytes (such as sodium and potassium) are lost through sweat during exercise. If not replaced promptly, you can become dehydrated with symptoms such as nausea, dizziness or stomach cramps. This risk increases in hot or humid weather, especially if you don't drink enough before your activity.

Solution: Keep up with your fluid needs throughout the day, not just during exercise.

2. Exercising on an Overly Full Stomach

Eating a large meal right before exercise can trigger nausea as blood flow is diverted from the digestive system to the working muscles. Undigested food can also be "shaken up" during physical activity, resulting in indigestion.

Solution: Allow 2 hours-3 hours after a large meal before starting to exercise.

3. High-Impact Activity (Bounce)

Activities such as running, jumping or plyometric exercises can upset the stomach, especially if it is still filled with food. The rigorous up-and-down movements during cardio can even causemotion sickness in some people.

Solution: Switch to low-impact exercise such as walking, cycling, swimming, or using an elliptical or rowing machine.

The rigorous up-and-down movements during cardio can even cause motion sickness in some people.

4. Low Blood Sugar

Exercising on an empty stomach risks lowering blood sugar (hypoglycemia). In fact, glucose is the body's main source of energy during physical activity. Too low a blood sugar level can trigger nausea.

Solution: Eat a light snack 30 minutes-60 minutes before your workout.

5. Excessive Fatigue

Exerting yourself at too high an intensity or for too long a duration - such as long-distance running or marathon cycling - can result in exercise-induced gastrointestinal syndrome (EIGS), one of the symptoms of which is nausea.

Solution: Gradually increase the intensity and duration of exercise according to your body's ability.

6. Heat Exposure

Exercise generates internal heat, and hot/humid weather makes it difficult for the body to cool down. As more blood goes to the skin to release heat, blood flow to the digestion decreases. This is what can cause nausea or vomiting.

Solution: Avoid exercising outdoors when the temperature, humidity or UV index is high.

7. Effects of Energy Drinks or Snacks

Sports drinks or energy snacks that are high in sugar (such as fructose) or electrolytes can trigger nausea in some people. Conversely, relying solely on water duringendurance exercise can cause sodium levels to drop (hyponatremia), which is also characterized by nausea.

Solution: Choose products that suit your body's needs and consume them in reasonable portions.

How to deal with nausea during or after exercise

Stop immediately and rest in a cool place.
Drink water or electrolyte fluids little by little.
Take a deep breath or lie down with your legs slightly raised.
Do not eat heavy food until your stomach feels comfortable.

Prevention Tips

Keep your body hydrated throughout the day.
Allow 2 hours-3 hours after a large meal before exercising.
If you tend to get nauseous when exercising on an empty stomach, eat a light snack beforehand.
Increase the intensity of the exercise slowly.
Choose a cooler exercise time (morning or evening).
Take note of exercise patterns and food intake to identify nausea triggers.

woman drinking coffee — Photo by bruce mars

When to see a doctor?

Mild nausea after intense exercise is usually normal. However, if it recurs, interferes with activity, or is accompanied by serious symptoms (chest pain, severe vomiting, fainting), consult a medical professional immediately.

Key Points:

Post-exercise nausea can be caused by a variety of factors, from dehydration to diet.
Simple adjustments to exercise habits and intake can help prevent this.
Listen to your body's signals and give it adequate recovery time.