Hypoglycemia, or dangerously low blood sugar, is prevalent in people who have diabetes, but even if you do not have diabetes, you are still at risk for hypoglycemia. An increase in exercise intensity or duration further complicates hypoglycemia or lowers your already low blood sugar. The best types of carbohydrates to consume when you are in a hypoglycemic state are fast-digesting sugars in orange juice, non-diet soda or five pieces of Lifesavers candy. These carbs raise your blood sugar quickly.
Signs and Symptoms
You may inadvertently take your insulin, forget to eat carbs and then head to your gym for a workout. This is a dangerous trio of activities that can generate several signs and symptoms of hypoglycemia. These may include dizziness, nausea, shaking or trembling, poor coordination and tingling or numbness in the hands, face or feet. Mental symptoms of hypoglycemia include confusion, slowed speech, blurred vision, lightheadedness, headaches and difficulty concentrating. Unusual irritability, anxiety, anger, sudden crying or inappropriate giggling are emotional signs of low blood sugar.
Exercise Considerations
Exercise has an insulin-like effect on glucose. This means exercise facilitates the uptake of glucose from your bloodstream into your cells. As your exercise intensity, duration and frequency increases, your cells naturally process the glucose or sugar in your blood. This means you need a smaller dose of insulin if you have diabetes. You must carefully plan your meals, exercise and insulin injections to avoid going into a hypoglycemic state, according to the American College of Sports Medicine. If you exercise three hours after your last meal or if you take your insulin and then exercise within 30 minutes, you increase your chances of suffering from hypoglycemia. Stop exercising; then sit down and drink a carb-rich sports drink such as Gatorade or eat sugary candy.
Blood-sugar Monitoring
If you are diabetic, it is essential you monitor your blood-sugar level throughout the day, especially before, during and after an exercise session. If your blood glucose level is less than 100 mg per dL of blood before your workout, eat a snack of about 40 g of carbohydrates 30 minutes prior to your exercise session, according to a 2001 article by Susan Cola, published in "ACSM's Health and Fitness Journal." Furthermore, you should eat or drink about 20 g of fast-digesting carbs every 30 minutes throughout your workout to raise and keep your blood glucose at a safe level. If your blood sugar drops below 70, you must immediately stop exercising and consume at least 15 g of fast-digesting carbs and wait another 15 minutes to check your blood sugar again.
Nocturnal Hypoglycemia
Nocturnal hypoglycemia can occur if the stored glucose in your muscles are depleted from your workout and are not restored by eating carbohydrates during and after your exercise session. This can easily occur when following a severe calorie or carb-restricted diet. If you have diabetes, exercise in the morning so you can replenish your blood sugar throughout the day before you go to bed. Avoid exercising late in the evening and have a small bedtime snack if necessary. Nocturnal hypoglycemia may cause you to lose consciousness during your sleep.
References
- "Exercise Management for Persons with Chronic Diseases and Disabilities"; American College of Sports Medicine; 2009
- "ACSM's Health and Fitness Journal"; Understanding the Effects of Exercise and the Onset of Hypoglycemia; Susan Cola, M.S.; May/June 2001
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