In a medical emergency, the most critical element is blood availability. By donating blood, you could help save the life of a trauma victim, cancer patient, surgery patient or premature baby. While donating blood is safe and typically doesn't interfere with day-to-day activities, it could impact the way you exercise. When you understand what happens to your body when you give blood, you'll be able to plan for safe exercise sessions.
Physiology of Blood Loss
A typical blood donation consists of half a pint. Most adults have ten to 12 pints, so the blood lost only accounts for eight to 10 percent of your total blood volume. Your body immediately begins replacing the lost fluid, and your plasma volume is restored within 48 hours. Your body can take anywhere from four to eight weeks to replenish the lost red blood cells. While most people don't suffer from any after effects, athletes or exercisers may notice a decrease in performance level for several weeks after donating.
Blood Loss and Exercise
After giving blood, you should avoid strenuous activity, including exercise, for at least 12 hours. For the next two days, keep your exercise sessions at a very low intensity. You may notice a difference in your athletic performance for several weeks after giving blood. Your performance should return to normal once your body restores hemoglobin levels.
Warnings
If you chose to exercise in the days following your donation, always exercise with a spotter or trainer who can help you if you experience problems. Stop immediately and lie down or sit with your head between your legs if you feel faint. Dehydration and being in a hot environment for extended periods of time can exacerbate your symptoms. Avoid donating blood more than every eight weeks.
Expert Advice
To minimize the after effects of blood donation and get back to exercising faster, drink plenty of fluids and eat a meal within four hours of your donation. Athletes who donate frequently should eat plenty of fish, chicken, meat, whole grains and dairy products to replenish iron and B vitamins lost from blood donation.
