Tips to Avoid Throwing Up When Exercising

ExercisingRegular exercising helps in weight control and keeps you healthy and fit. However, people who exercise vigorously often feel nauseous and throw up. The solution lies in preparing for your workout and completing your exercise session in the right manner. Taking the right measures will ensure that the physical exertion does make you feel sick. Here are some tips that can help prevent throwing up during or after exercise.

  • Dehydration is a common problem among people who exercise. So replace the water lost by drinking water before, during and after exercise. Make this a regular practice. The American Council on Exercise recommends drinking during your workout at least 7 to 10 ounces of water for every 10 to 20 minutes of exercise. Don’t gulp down the water, just take small sips.
  • Make sure you schedule your workout 1 or 2 hours after a meal. If the calories are used up and you are hungry, working out would make you feel dizzy and nauseous. Have food containing protein and carbohydrate before your workout to prevent your blood sugar from falling below normal.
  • Do not exercise right after you have a meal. You have to give your body some time to digest the food. Exercising on a full stomach will make you feel sluggish and nauseous.
  • Exercising in extreme heat can cause exhaustion and heat stroke and in both these cases, you may feel nauseated. So work out in a temperature-controlled environment when it is too hot outside.
  • Closing your eyes when you exercise is not recommended. Keep your eyes open so that your body can better understand the movement.
  • During weight training exercises, breathe slowly and consistently as it will help lower your blood pressure. You feel nauseous if you blood pressure rises, which would induce vomiting.
  • When you are breathing heavily, don’t bend over as it will make your stomach feel too full and make you throw up.
  • Exercise to suit your level of fitness. Overexertion would lead to stress and nausea. When building up your muscular and cardiovascular strength, the right method is to slowly increase the intensity of your workout with each session.

Warming up before exercise and cooling down after the session is important. The American Heart Association recommends stretching to increase range of motion and eases the stress on the joints and tendons, which could potentially prevent injury. Similarly, the cool-down is crucial as it keeps the blood flowing throughout the body. If you stop suddenly, it can make you feel faint because your heart rate and blood pressure fall rapidly.