Nausea during workout? How to prevent it?

If you exercise regularly, you have almost certainly get sick during your workout. You may have become anxious for a moment but remember that this is not an unusual phenomenon and can be prevented. Nausea and even vomiting are most commonly occur during high-intensity training.

There are several factors that cause this phenomenon. First, too much food or fluid in the stomach, or even an empty stomach. As the size of the stomach is limited and its emptying during training is slower, it is recommended that you do not go to training with a full stomach. A lighter meal is recommended to be eaten two hours before training. If you drank too much water before your workout, this is also not a smart move for you. The stomach contains a certain amount of acid that breaks down food when we eat it, and if there is too much water in it, then the acid will actually float above the water and this will complicate the whole process of breaking down food.

However, food is not the only problem. High heart rate and irregular breathing can also lead to nausea. If we run continuously, it will definitely lead to a faster heart rate and high blood pressure, in addition to leading to a feeling of stomach pain. Even due to improper performance of exercises, we can regret that we came to training, which is not our goal, right? Excessive flexion during a fast heartbeat or inhalation can cause the muscles that close the upper stomach to move, causing severe pain. Another thing you need to pay attention to is the intensity of your workout, which should not be too fast. Because speed, improper exercise, and poor breathing all contribute to malaise or nausea.

What can we do to prevent nausea?

Fluid is essential during training, but proper intake must be ensured. Enjoy as much water as your body needs. Take small sips during your workout and keep the amount to a minimum. Avoid fizzy drinks. Also, get rid of fatty foods before your workout, as it takes twice as long to break down as protein and carbohydrates, so digestion will slow down. In order to maintain a continuous heartbeat, breaks should be taken between exercises. After a strenuous set of squats or similar complex exercises, for example, a 2-minute break is perfectly acceptable.

If you’ve had such an experience before and are afraid of it happening again, it’s good advice to eat a banana or a tablespoon of peanut butter an hour before your workout, as both foods will give you the energy you need and won’t burden your stomach. Drink a little water every fifteen minutes, but be careful not to overdo it! Drink in sips until the body calms down at the end of the exercise.