8 Reasons You Might Feel Nauseous After a Workout — and How to Avoid It

You just crushed your workout and you’re feeling good, but then a wave of nausea hits. Or you’re in the middle of exercise and you have a sudden, overwhelming urge to vomit. If either of these scenarios sounds familiar, you’ve probably wondered what’s going on.

There are many reasons why you might feel nauseous during or after a workout. But there are preventive measures you can take so that nausea doesn’t get in the way of your fitness routine.

Why do you feel dizzy or nauseous after working out?

Nausea can be a negative side effect of exercise. Sometimes it’s accompanied by dizziness or just feeling off. Here, experts share eight of the most common culprits behind exercise-induced nausea.

1. Exercising right after you eat

When you exercise, blood flows away from your gut toward the muscles you’re working. This shift allows your muscles to get the necessary oxygen and nutrients. But it’s also believed to be one of the main reasons exercise-induced gastrointestinal (GI) problems occur.

Less blood flow to your stomach and intestines can slow digestion and trigger nausea, vomiting, and diarrhea. If you eat right before a workout, your body won’t have time to fully digest your food. This can lead to stomach upset during or after your workout.

2. Eating slow-digesting foods before exercise

Proper preworkout nutrition powers your body, enhances your performance, and aids recovery. But it’s best to steer clear of certain foods before you exercise.

“Too much protein, fatty or greasy foods, and fiber take longer to digest,” said Elizabeth Ray, a dietitian and nutritionist. “So your body can’t break those ingredients down into nutrients you can use for energy by the time you exercise.”

These slow-digesting ingredients can make you feel too full or nauseous while exercising. Opt instead for preworkout snacks or small meals with lean protein and carbs, Ray said. Examples of these include:

• A banana with nut butter

• Oatmeal with berries

• A small, skinless grilled chicken breast with sweet potatoes

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3. Drinking too much or too little water

Drinking water is critical for adequate hydration and muscle function during exercise. And it offers a host of additional health benefits. “Water regulates your body temperature and supports healthy joints,” said Kelsey Sackmann, a dietitian and the founder of Kelsey and Cooper’s Kitchen. “It also helps your digestive system function properly.”

When you don’t get enough water, it can hurt your performance during exercise and cause symptoms such as nausea and lightheadedness. Because of that, you might be tempted to guzzle water right before you work out. But that can also contribute to nausea, Sackmann said.

It’s easier to stay hydrated when you hydrate throughout your day Sackmann said. “Plan to drink water before, during, and after a workout, rather than loading everything up preworkout,” she suggested.

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Consider drinking a beverage with electrolytes during your workout if you’re doing intense exercise or exercising for over an hour. This strategy will help you replace fluids lost through sweat, Sackmann added. If you’re working out in the heat, this is especially important.

4. Taking new medications or supplements

Medications and supplements can affect your workouts, whether you’re taking a new prescription or vitamin. That’s especially true if you take them on an empty stomach, said Ali Mesiwala, MD, a neurosurgeon and sports specialist at DISC Sports & Spine Center.

“A range of medications have known side effects, like nausea, that can interfere with your workouts,” he says.

Examples of medications and supplements that can cause exercise issues are: 

• Antibiotics

• Antidepressants

• Prescription and over-the-counter (OTC) pain medications, like opioids and ibuprofen 

• Mineral supplements and vitamins

• Some preworkout supplement blends, particularly if you dry scoop

Dr. Mesiwala recommends following the directions for your medication, including taking it with food if indicated.

5. Starting or stopping your workout abruptly

Dynamic warmups do more than prepare your muscles for a workout. This preworkout movement lets your entire body, including your gut, adjust to increased physical activity. 

“Suddenly going from zero to high-intensity interval training in a few seconds is likely to throw anyone off,” said Aaron Leventhal, a certified strength and conditioning specialist and the founder of Fit Studios. 

The same goes for cooldowns, which help your body return to its baseline. “Sudden, intense movement and abrupt stops are jarring to the body, including your stomach,” Leventhal said. “Add just a few minutes of cooldown time even if you’re stopping in the middle of a workout.”

6. Working out too hard

In some parts of the fitness world, feeling sick after exercise is considered admirable. But that isn’t the sign of a successful workout.

“It’s a terrible idea to work out with such intensity that you have to vomit,” Dr. Mesiwala said, adding that nausea shouldn’t be treated like a normal part of working out. “Queasiness, dizziness, and other symptoms can signify overexertion,” he added.

Although exercise of any intensity can trigger nausea, strenuous workouts may increase your risk. That’s why exercise-induced GI distress — which has symptoms such as nausea, vomiting, and diarrhea — is common among runners. If you’re regularly nauseated when you increase your exercise intensity, you’re probably trying to do too much too soon. And that can sabotage your progress instead of fueling it.

Certain types of exercise can also lead to postworkout nausea. Running or jumping on a trampoline, for example, involves a lot of bouncing and up-and-down movements that can make you queasy.

7. Exercising in the heat

Although your body is very efficient at temperature regulation, exercising in the heat and humidity can throw off this balance, Dr. Mesiwala said. This is especially true if you’re dehydrated, hungover, or wearing clothes that don’t allow your sweat to evaporate.

“It’s the evaporation of sweat that cools you down, not just sweating itself,” Dr. Mesiwala said. “If sweat sticks to your body, that affects your temperature-regulation system.”

He added that nausea, dizziness, and muscle cramps are common symptoms of heat exhaustion. Other signs include headache, excessive sweating, rapid pulse, and thirst.

If you experience nausea while exercising outside or in other high-heat environments, Dr. Mesiwala suggested taking a break immediately and finding a cool resting spot, ideally in air-conditioning. Often, nausea and other symptoms will resolve quickly. If they don’t, and especially if they worsen, you should seek medical care.

8. Wearing clothing that’s too tight

Form-fitting activewear can be supportive –– and make a fashion statement –– while you exercise. But if your clothing is too tight, it could also make you feel sick. Tight garments that press on or dig into your belly can cause digestive issues or worsen conditions, like gastroesophageal reflux disease (GERD), that cause nausea.

Tight clothing also traps heat, making it harder for your body to cool down. If you’re exercising in hot weather, you’re already at risk of heat exhaustion –– and the nausea that comes with it. Tight clothing can make an uncomfortable situation even worse. 

Is it common to experience nausea after working out?

Nausea during or after a workout is fairly common. It’s not usually cause for concern. But you may need to adjust your fitness routine. Several factors — including exercise intensity — can cause or contribute to stomach upset after a workout. It could also be related to what you eat or drink before and after your training sessions. 

Fortunately, several strategies can help you avoid a wave of postworkout nausea.

What can you do to prevent nausea after working out?

The first step to preventing nausea and dizziness after working out is to have a plan. Consider factors like exercise type and intensity to design a preworkout nutrition and hydration regimen. And keep these helpful nausea-preventing strategies in mind:

• Don’t eat right before your workout. Try to wait 30 to 60 minutes after a snack, or 1 to 2 hours after a small meal, before you exercise.

• Avoid foods that take longer to digest. Skip foods that are high in protein, fat, or fiber before a workout. Instead, opt for snacks or small meals with lean protein and carbs. 

• Hydrate before you work out, but don’t go overboard. Make sure you get enough water before you exercise. Generally, you can let your thirst be your guide. This will help you avoid going into a workout dehydrated or overhydrated.

• Coordinate your medication and exercise timing. If you take prescription medications that trigger nausea, try to time your workouts accordingly. For example, you might wait 3 to 4 hours to exercise after taking an antidepressant.

• Warm up and cool down with every workout. Your pre and postexercise strategies are important for performance, injury prevention, and recovery. And they can help you stave off nausea during or after a workout. So, make time for a 5- to 10-minute warmup and cooldown before and after every workout.

• Ease into new or higher-intensity exercise. Start with lower-intensity workouts if you’re new to exercise. Then gradually increase the intensity. Doing so lets your body adjust to strenuous activity and may help prevent overexertion and nausea.

• Take a break or change locations if you get too hot. This gives you a chance to cool off and may help you avoid or stop a wave of sickness mid or postworkout.

Talk to a healthcare professional if these prevention methods don’t improve your symptoms.

How do you stop feeling nauseous after working out?

When nausea hits, it’s time to take a time out from exercise. Your body is telling you to rest, so listen to it. While you’re resting, you can try the following methods to ease queasiness: 

• If you’re in a hot, sweaty workout class, leave the room and get some cool, fresh air.

• If you’re outside in the heat, head inside to an air-conditioned space, or at least find a shady spot. 

• Loosen tight clothing to reduce pressure on your stomach.

• Press a cool, damp washcloth to your forehead or place it around your neck.

• Nibble on a few plain crackers or toast to help settle your stomach. 

• Hydrate slowly by taking small sips of cold water.

• Have a cup of ginger or peppermint tea to help reduce nausea. If you’re overheated, make it iced. 

• Take OTC nausea medication, like Pepto-Bismol (bismuth subsalicylate) or Emetrol (dimenhydrinate). These should only be used short term. 

• Talk to your primary care doctor if nausea happens repeatedly. An underlying health condition could be the cause.

Why trust our experts?

Written by:

Elizabeth Millard, CPT, RYT

Elizabeth Millard, CPT, RYT, is a Minnesota-based freelance health writer with 25 years of experience. Her work has appeared in numerous publications, apps, and patient education materials.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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