Wednesday, March 9, 2011
How To Avoid Exercise-Induced Nausea
Exercise-induced nausea is a feeling of sickness or vomiting during or shortly after a workout. While feeling sick during a workout is a common occurrence, it can be frustrating and even worrisome. Determining the cause of exercise-induced nausea is the first step in preventing nausea or vomiting during or after a workout.
Causes of Exercise-Induced Nausea
There are many reasons why exercise-induced nausea can occur. Some of the more common causes include:
•Low blood sugar levels due to working out on an empty stomach
•Motion sickness from performing abdominal exercises
Preventing Exercise-Induced Nausea
Although exercise-induced nausea can be troublesome, there are ways to prevent feeling sick or vomiting during or after a workout.
1. If exercise-induced nausea is caused by working out on an empty stomach, eating a small meal or snack an hour or so before a workout may prevent nausea and vomiting from occurring. Stick with a high-carb, low fat meal. The carbs from the meal provide the body with the energy needed to make it through a workout. A high carb/low-fat meal or snack digests easily as well and a moderate amount of protein will help to stave off hunger through a workout.
2. Oftentimes exercise-induced nausea will occur during high-intensity workouts. Pushing too hard or performing exercise at a pace above one's fitness level are common causes of exercise-induced nausea. If overexertion is the cause, try scaling back a workout or working up to performing high-intensity workouts.
3. Be sure to hydrate the body before and during a workout. The American College of Sports Medicine recommends drinking 17 to 20 ounces of fluid 2 to 3 hours before a workout and an additional 7 to 10 ounces approximately 10 to 20 minutes before a workout to ensure the body is properly hydrated going into a workout. If excessive thirst occurs during a workout, sipping water through the workout may also be beneficial.
4. In a January 9, 2008 NavySeals.com article entitled, "Nausea During Workout," Stew Smith explains how those who like to perform abdominal exercises at the beginning of their workout are prone to motion sickness because of their eyes being closed during the exercises or the eyes scanning the ceiling freely. Smith suggests locking the eyes on a fixed point on the ceiling during abdominal exercises to prevent exercise-induced nausea. Also, performing abdominal exercises mid-workout or closer to the end of a workout may prevent nausea as well.
Anyone who is experiencing nausea or vomiting during or after a workout should first consult a physician just to ensure there are no underlying medical problems causing their exercise-induced nausea.