In fact, exercising regularly and intensely can provide various positive benefits for the body, such as increasing metabolism and burning excess fat. Unfortunately, exercise that is too intense is also at risk of causing dehydration, dizziness, and nausea. No matter what type of exercise you often do, the risk of vomiting during exercise will always be there. To prevent this from happening, understand in advance that there are many factors that trigger nausea and vomiting during exercise. Try reading this article to find the condition that best suits your case and find the most appropriate way to deal with it.
Step
Part 1 of 2: Adjusting Your Diet to Prevent Nausea
Step 1. Drink water regularly to replace fluids lost during exercise
Dehydration is a health disorder that is commonly experienced by a person when exercising. To prevent this, make sure you always hydrate your body before, during, and after exercise so that lost body fluids are replaced.
- Other symptoms of dehydration include a dry and sticky mouth, thirst, decreased urine levels, muscle weakness, dizziness, and headaches.
- Maintain fluid levels in the body by drinking 450 ml of water 1 to 2 hours before exercising. After that, drink another 450 ml of water 20 to 30 minutes before exercising. When exercising, make sure you drink 100 ml of water every 15 minutes.
Step 2. Do not drink large amounts of water at once
If your body feels tired, you will naturally be tempted to drink water and hydrate your body. Unfortunately, the body has a natural mechanism to fight bloating and being too full. That mechanism is what makes you feel nauseous and even want to throw up. Therefore, make sure you consume water gradually in a steady amount.
Step 3. Eat a heavy meal 1 to 2 hours before exercising
One of the biggest causes of nausea and vomiting during exercise is low blood sugar levels. If your body is already using its stored calories to burn, you're more likely to sweat more, feel dizzy, nauseous, and even faint. To prevent this, make sure you eat a heavy meal consisting of protein and carbohydrates, and contain at least 300 calories before exercising.
If you have trouble eating heavy meals, at least consume a snack that contains carbohydrates such as bananas before exercising and drink protein drinks after exercising. Remember, carbohydrates are an important fuel that keeps the body energized during aerobic activity. Meanwhile, protein is effective in improving muscle condition after exercise
Step 4. Do not exercise immediately after eating
Give time, opportunity, and energy to the body to digest the incoming food. Otherwise, the fluids your body actually needs will be "forced" out of muscle tissue and into your digestive tract.
Step 5. Consume an energy drink while exercising if your blood sugar level is low
Although sugary drinks and fruit have very high sugar levels, they are actually capable of hydrating while keeping your blood sugar levels at a safe level.
Step 6. Avoid carbonated drinks before, during, and/or after exercise
Be careful, carbonated drinks are at risk of increasing gas levels in your stomach! Also, try to always drink water from a glass instead of a bottle as excessive movement of the bottle can also trigger the formation of gas in the water.
Part 2 of 2: Preventing Nausea While Exercising
Step 1. Don't exercise with your eyes closed
A person is prone to closing his eyes when doing floor exercises, pilates, lifting weights, and/or crunches to strengthen the abdominal muscles to focus more on the movements performed. Unfortunately, this action is prone to triggering the emergence of nausea and vomiting. Therefore, always keep your eyes open and look straight ahead so that your body is able to adjust better, like someone who is suffering from motion sickness.
Step 2. Set the rhythm and consistency of breathing when doing weight lifting
Activities as simple as controlling your breathing are effective in lowering your blood pressure, you know! Because a sudden increase in blood pressure is prone to triggering nausea and vomiting, this method is effective in dealing with it.
High blood pressure is a health disorder that is commonly experienced by fans of lifting weights. In fact, lifting heavy weights can instantly increase blood pressure drastically. Therefore, make sure you always adjust your breathing pattern while doing it and don't lift too heavy weights at once
Step 3. Reduce bending movements (generally done to train body flexibility)
If you take a deep breath and bend over afterward, chances are your stomach will feel bloated and too full, making you more likely to throw up. Instead, try doing squats if your breathing is heavy.
Step 4. Reduce the intensity of the exercise if your heart rate has reached its maximum limit
Exercising outside of the body's limits risks making you nauseous and vomiting. Prevent this possibility by increasing the intensity of exercise gradually. Also, make sure your heart rate is always in the 70-85% range.
Tips
- Make sure you always carry a water bottle with you when exercising, especially if the weather is very hot. Exercising in very hot temperatures is prone to make you more easily tired. Generally, the symptoms of fatigue from overheating are muscle weakness, dizziness, and vomiting.
- In some cases, anxiety disorders are the main culprits that make a person feel nauseous when exercising. If you're exercising or training to prepare for a big event, it's natural for your body to show signs of stress and anxiety. If that's the case, try not to exercise too hard. Slowly, you can increase the intensity as you feel more prepared.
- Don't drink cold water while exercising. Doing so can make you nauseous and want to throw up.
- Do you often exercise in the early morning even when the sun isn't shining yet? If so, make sure you always eat a healthy snack such as bananas, grapes, or strawberries before bed at night. Exercising on an empty stomach risks making you nauseous and vomiting!
- Don't be lazy to rest! Be careful, diligent exercise is not the same as pushing the body beyond its limits. Therefore, take regular breaks; Inhale for a few minutes, and return to the exercise once your body has stabilized.
