Do you feel sick or queasy after a hot run or yoga class, rather than exhilarated and on an endorphin high?
Nausea is a typical and unpleasant adverse effect of sweating. And if it happens after a very lengthy and intensive workout in a hot setting, electrolytes, or a lack thereof, could be to fault.
Given the unprecedented heat last summer, we should all be more cautious of our hydration. However, it’s not as simple as attaching a water bottle to your hip. In fact, overhydrating with the wrong beverages might be more harmful than beneficial.
Read on for advice on electrolyte balance and how mastering it can help you avoid after-workout nausea.
Electrolytes Defined
Electrolytes are minerals in the blood that carry electrical charges. They work throughout the body to maintain the proper fluid balance inside and outside cells, as well as to carry out chemical reactions (1).
We acquire them from food and drink, and when electrolytes aren’t consumed in the proper amounts, imbalances can lead to a variety of health difficulties.
How Exercise affects Electrolytes
Muscle exertion generates heat. Sensing this, the body converts heat to water, which is discharged as perspiration that evaporates from the body.
Aside from heat, sweat releases electrolytes such as sodium, potassium, and chloride (2). If these vital minerals are not replaced properly, imbalances such as hyponatremia, or low blood sodium levels, can develop.
Sodium is the most frequently deficient electrolyte. Low blood concentrations of other electrolytes are uncommon. Excessive exertion in a hot and muggy climate increases the risk of having too low sodium levels, or any electrolyte levels for that matter (2).
Although consuming adequate water is essential for good health, too much of it might worsen a salt imbalance. Any low-sodium beverage taken in excess after prolonged activity can dilute your body’s electrolyte storage and raise your risk of hyponatremia.
Aside from nausea, hyponatremia can produce headaches, weakness, exhaustion, confusion, muscle aches, twitching, cramping, vomiting, and delirium (3).
Unless they’re exercising outside or for a prolonged amount of time, the normal individual usually doesn’t need to worry about hyponatremia. It is probably unnecessary to consume a lot of sports drinks if you are working out for 30 minutes or less in an air-conditioned gym.
However, prolonged workout sessions in warm weather might be dangerous.
People who prepare for a sport in heavy equipment, such as football pads, or who run marathons or work in the heat while building are frequently found to have hyponatremia.
What Actions to Take
Many folks choose to refuel with prepackaged electrolyte drinks. All you need to do, though, is season your water with a small pinch of salt.
Because of its high potassium and magnesium content, coconut water is frequently referred to as nature’s electrolyte drink. However, because it is low in sodium, you might wish to add a pinch of salt if you choose that path.
Another way to resupply electrolytes is with a mindful post-exercise snack.
Although imbalances in calcium, magnesium, and potassium are typically associated with clinical disorders requiring hospitalization, most individuals do not get enough of these vital nutrients in their diets.
Citrus fruits, potatoes, spinach, and bananas are good sources of potassium. For your fill of magnesium, choose nuts, seeds, and beans; for your calcium fix, choose dairy products.
There are other reasons why people get nauseated after working out besides low salt intake. It could just be how your body reacts to exercise, which slows stomach emptying and reduces blood flow to the belly (4). Eating too soon before you move can also cause stomach distress.
Related Post: Started a New Fitness Routine? Here’s How to Relieve Sore Muscles
To Wrap Things Up
If you’re sweaty and queasy after your workout, you might want to refuel with an electrolyte-rich food or drink. After your next long run, consider refueling with a ripe banana and salted nut butter or adding a touch of salt to your water.
Sources |
- Electrolytes – PubMed (nih.gov)
- Exercise intensity effects on total sweat electrolyte losses and regional vs. whole-body sweat [Na+], [Cl−], and [K+] | European Journal of Applied Physiology (springer.com)
- Hyponatremia: A Review – PubMed (nih.gov)
- Gastrointestinal Complaints During Exercise: Prevalence, Etiology, and Nutritional Recommendations | Sports Medicine (springer.com)
Leave a Reply