Tips on Overcoming Nausea During Workouts

Some people feel overcome by nausea when they're in the middle of a workout, or shortly thereafter. Treat exercise-induced nausea by changing your dietary regimen and properly preparing for your workout in advance. However, nausea can also point toward serious medical conditions -- always consult your doctor if your nausea continues for more than 24 hours or is accompanied by other symptoms, including bleeding or severe stomach pain.

STAY COOL AND HYDRATED

If you're working out in a heated environment, such as on an outdoor running path or in the middle of a hot yoga session, your body may become both dehydrated and overheated. Symptoms include cramps, headaches and nausea. Combat heat exhaustion and dehydration by drinking 2 cups of water half an hour before working out, and an additional cup during every 20 minutes of exercise. Additionally, consider changing your workout environment and wear loose-fitting clothing.

ADJUST EXERCISE INTENSITY AFTER EATING

How much you eat before working out, paired with how hard you exercise, influences your risks of experiencing nausea during your workout. If you choose to eat before working out, reduce your chances of feeling nauseous by switching to a low-intensity workout, defined as an exercise that keeps your maximum heart rate at 50 percent or less, according to a medical study published in the "Journal of Appetite." For additional prevention of nausea, keep your pre-workout meal light and low in fat, ideally ringing in at less than 300 calories and providing lots of energy-providing carbohydrates.

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TAKE ELECTROLYTES

When you exercise, your body loses electrolytes, such as potassium and sodium, through your sweat. An imbalance in your body's electrolyte levels typically leads to symptoms such as fatigue, reduced performance and nausea. If you plan to exercise for 45 minutes or longer, Penn State University recommends drinking a sports drink.

WATCH FOR WHEY

Whey protein ranks highly as a common exercise supplement, especially among athletes wishing to bulk up. Despite its popularity among athletes, it also has potentially significant side effects, including nausea and cramps, warns "Men's Fitness" magazine. If you're taking whey protein or an exercise supplement containing whey, stop taking this supplement and see if it resolves your problems with nausea.

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