When working out, the last thing you want is to suddenly become dizzy or feel like you need to throw up. Nausea and dizziness are both BAD things during your workout! If you experience them, you’re doing something wrong.
Here are some of the factors that can cause your nausea and dizziness:
Low Blood Sugar
Your body turns food into energy, and that energy is stored in your bloodstream. If you haven’t eaten anything in the hours leading up to your workout, your body will have very little energy to burn. This could cause you to run out of energy when you push your body hard (both cardio and strength training), and you end up feeling weak and nauseated.
To avoid this problem, make sure to eat something light before hitting the gym. If you’re working out first thing in the morning, have a 50 to 100-calorie snack up to 30 minutes before workout. If you’re working out later in the day, make sure to eat at least 200 to 300 calories around 60 minutes before your workout.
Fast-paced exercise causes you to sweat, and sweating causes fluid to leak from your body. When you lose too much fluid, your body begins to shut down. Even just a 2% loss of water can lead to serious dehydration, so it’s important that you prevent dehydration.
The solution to this problem is to drink water as you work out. You don’t need to guzzle it down, but just drink a few sips every now and then. This should stop you from getting dehydrated, and will help to replenish the water lost via sweat.
If you are working out for more than 90 minutes, have a small snack at the 60-minute mark. You can also drink Gatorade or a similar exercise drink if you’re going over an hour of workout, as that will help to replenish the sodium and potassium lost during your workout.
Eating Too Close to Workout
NEVER eat lunch before your workout! Your body can only supply blood to one area at once. If you work out your muscles, your body will draw blood away from your stomach and intestines to feed the muscles that are being used. This could lead to nausea, and you’ll find that exercising on a full stomach is NEVER a good idea.
If you know you are going to work out, make sure to eat a small meal (200 to 300 calories), and wait at least 30 minutes before doing exercise. If you are eating a larger meal, wait at least an hour or two before doing workout.
If you’re bending over or lying down and you stand up too quickly, you may experience dizziness and nausea due to a head rush. The blood will usually drain from your head if you are bent or prone, and when you move quickly, it doesn’t have time to return to your head–causing dizziness.
The solution: stand up more slowly, especially if you’re tired and at the end of your workout. This will prevent head rushes!
Working out on the treadmill or elliptical machine? Some people experience motion sickness while on these machines, similar to the sickness experienced in a moving vehicle.
To key to avoiding motion sickness is to keep your head up, your eyes straight ahead, and your gaze fixed on an unmoving object.
Not Breathing Properly
If you hold your breath as you lift weights, you could end up suffering from dizzy spells. Proper breathing is imperative for proper workout form, so make sure to breathe correctly as you lift weights–especially if you’re lifting heavy!