How to Stop Nausea While Working Out: Tips and Strategies

Introduction

Working out is an important part of living a healthy lifestyle. However, feeling nauseous during physical activities can be a common and uncomfortable experience. In this article, we will explore how to stop nausea while working out so that you can focus on achieving your fitness goals.

Staying Hydrated

Staying hydrated before, during, and after workouts is essential for avoiding nausea. According to a study published in the journal Nutrients, even mild dehydration can lead to an increased risk of nausea and other gastrointestinal symptoms. Therefore, it’s important to drink fluids before, during, and after exercise to ensure proper hydration.

Here are some tips for staying hydrated:

• Drink 16-20 ounces of water two hours before exercise.
• Drink 8 ounces of water 20 minutes before exercise.
• Drink 7-10 ounces of water every 10-20 minutes during exercise.
• Drink 16-24 ounces of water within two hours after exercise.

Eating Light

It’s best to avoid heavy meals before working out as they can cause nausea. Instead, opt for lighter snacks such as fruits, vegetables, or yogurt. According to a study published in the journal Nutrition Reviews, having a light snack about 30 minutes before exercising can help keep blood sugar levels stable and reduce the risk of nausea.

Here are some suggestions for light snacks:

• Banana
• Apple slices with peanut butter
• Carrot sticks with hummus
• Yogurt with granola

Taking Breaks

It’s important to take breaks during exercise to help prevent nausea. Resting and breathing deeply can help regulate heart rate and reduce feelings of nausea. A study published in the journal Sports Medicine found that taking regular breaks during exercise can reduce the risk of nausea and fatigue.

When to take breaks:

• Every 10-15 minutes during low-intensity exercise.
• Every 5-10 minutes during moderate to high-intensity exercise.

Aroma Therapy

Aromatherapy can be an effective way to reduce feelings of nausea while working out. Aromatherapy is the use of essential oils to promote relaxation and wellbeing. Research has shown that certain essential oils can help reduce feelings of nausea. A study published in the journal Evidence-Based Complementary and Alternative Medicine found that peppermint oil was effective in reducing feelings of nausea in pregnant women.

Here are some essential oils that can help reduce feelings of nausea:

• Lavender
• Ginger
• Peppermint
• Spearmint

Wearing Loose Clothing

Tight-fitting clothes can increase chances of feeling nauseous during exercise. Tight clothes can restrict blood flow and make it harder to breathe, which can lead to nausea. It’s best to wear loose-fitting clothes that allow for unrestricted movement and circulation.

Here are some suggestions for loose-fitting workout clothes:

• Loose-fitting tank tops
• Breathable shorts or pants
• Moisture-wicking fabrics

Listening to Music

Listening to calming music during workouts can help reduce feelings of nausea. According to a study published in the journal Frontiers in Psychology, listening to relaxing music can help reduce stress hormones and reduce feelings of nausea.

Here are some tips for choosing music to listen to during workouts:

• Choose music with a slow tempo.
• Opt for instrumental music rather than lyrics.
• Listen to music that is calming and uplifting.

Conclusion

Feeling nauseous during exercise can be a common and unpleasant experience. The good news is that there are several steps you can take to reduce the chances of feeling nauseous while working out. Staying hydrated, eating light, taking breaks, using aromatherapy, wearing loose clothing, and listening to music can all help reduce feelings of nausea while exercising. With these tips, you can focus on achieving your fitness goals without feeling nauseous.

If you’re still struggling with nausea while working out, it’s best to speak to a doctor or nutritionist who can provide additional advice and resources.