Causes Of Feeling Queasy Nausea Or Sick During Exercise Or After Exercise

The causes of feeling feeling queasy nausea or sick during exercise or after exercise.
Night before
Eating too late just before bedtime.
You may not digest the food so it can be still partly undigested when you wake and then add some breakfast.
How to avoid: Plan ahead and book a table at a restaurant or have your food already prepared.
 
Anxiety
Nerves can delay the stomach digesting foods at the normal speed.
How to avoid: Eat earlier than normal. If you eat breakfast 1 hour before a long work out consider 2-3 hours before a marathon or Triathlon or competition.
 
Blood sugar levels
Low sugar can cause dizzy feelings caused by a huge effort. Exercise on an empty stomach.
Competing at a very high intensity can cause this. Often during a training camp or multiple stage race where you work hard for consecutive days.
 
Breathing deeply
This can put pressure from the diaphragm on then onto the stomach.
 
 
Drink concentrations
This can
Avoid making a drink concentration higher than normal.Measure exactly the correct amount. Make a note in your training diary concentrations for different temperatures you may avoid sickness by having 5.5% of 6% when its very hot.
 
Protein
Not fully digested form the night before or the fat around the protein may cause sickness.
 
Temperature
Cold or Hot or Humid or a sudden change can all cause nausea when exercising.
When the temperature is very hot and you may not be used to a sudden increase. A drop in temperature can also be responsible as you may not be fully warmed up and the demands on your muscles will be greater until you have sufficient blood supply.
 
Fatigue
Pushing yourself to the limit is common when you have had compete in your first season race or try hard.
 
Foods
In the last 3-5 days avoid foods that are different from normal.
Make sure you don't have lots of foods that contain fibre. Dried foods can require fluids which can make you dehydrated and light headed.
 
Fluid intake
Drinking too much water can cause hypponatremia (low sodium levels) and cause sickness so can losing salt from exercise, even small amounts can
Help: salty foods or adding salt to your diet. Athletes tend to have low salt diets
 
Head Rush
Blood rushing is caused when you change position suddenly.
Like when you come out of the water and try and run to your bike or after the bike you try and run up right.
Often after exercise you sit down and blood pooling occurs in your legs and when you get up you feel dizzy as though you have limited blood supply to the brain.
Low blood pressure can cause a dizzy feeling
Help avoid: Move your head up slowly.
If your sport still causes dizzy feelings train on a trampoline or diving in your pool.
Always seek expert advise when trying something new.
 
Heat
Over heating can cause feeling nauseous feelings soon after stopping.
Help to avoid. Warm down slowly and drink as soon a possible with a cold drink. If symptoms persists have further 200ml which should speed up absorption.
Wear clothed that allow your to keep cool. Clothing that absorbs water and is very heavy can cause you to chill soon after you stop.
Environmental issues change each time we train and compete so learn to adjust slowly. Find out your sweat rates by weighing before and after exercise.
Wind chill factor direct sunlight
 
Irritants
Alcohol, artificial sweeteners, caffeine, different foods, fatty foods, pain killers (aspirin - Ibuprofen), salt water (accidentally drunk when sea swimming)  spices, strong concentration drinks (more than 6%).
Help to avoid: Avoid the above in the 36 hours before competing.
 
Nutrition plan
Have a plan and see what works, make notes and make minor changes to have a plan that works for you in any condition.
Help to avoid: Train in conditions you are likely to encounter in a competition before you extend your physical abilities in the race.
A precise minute by minute plan when to eat what often stops nausea during or after exercise.
 
Race meal
Complete eating your last race meal at least 2 hours before the warm up of a competition.
Help to avoid:  Some athletes complete 3 hours before then just top up about 90 minutes before with a gel or banana.
Eating twice as much for the extra energy can have disastrous results and can cause queasy sensations.
 
Stress
Intense emotional, mental and physical stress individually all cause nausea feelings, during a competition all three are present.
Help to avoid: Have a quiet moment before the start and practise deep breathing exercises (Rest room -bathroom, car) or listening to relaxing music
Make out you are listening to music, have your I pod turned off and focus or pretending to listen on a mobile, and learn to relax.
 
Obviously a combination of the above can all contribute to feeling sick during or soon after exercise.
 
High Intensity
High intensity under extreme conditions cause a nausea feeling but often low intensity work outs for long periods of time can also cause loss of appetite and a sick feeling in your stomach.
Most people have the blood diverted form the stomach above 75-80% of our VO2 max effort so little wonder when we stop exercising and the blood goes back around the stomach that we feel queasy.
Help to avoid: train for the conditions.
Have a longer warm up with some short sprints.
 
Just one of the above can cause nausea or sickness feelings so Its easy to understand why you felt sick as a combination of the above would all contribute.
 
Each experience may vary sometimes drinking plain water or having something sweet for quick energy will help but often nothing at all for 10-15 minutes.
 
The best answer is when you are ready to drink you will naturally start drinking providing you have a bottle in front of you.
 
If the problem continues contact your doctor for other possible causes.