Bloating is common after endurance exercise and can occur due to excessive water intake or low salt levels. The American Medical Society for Sports Medicine reports that the sports medical community has revised its stance on hydration during exercise. Instead of drinking fluids every 15 minutes, the recommendation is to drink when thirsty and to eat salty snacks. Bloating can be dangerous, however, so it's good to check in with your doctor if this is a regular occurrence.
Individual Makeup
The AMSSM explains that some people tend to retain fluids during exercise and others are "salty sweaters." Salt is what helps keep fluid in the blood vessels. Too little salt or too much fluid causes fluids to leak and travel to other parts of the body. Not simply a nuisance, bloating and low blood sodium levels can put you at risk for seizures or swelling of the brains and lungs.
Hyponatremia
Hyponatremia is a dangerous imbalance of blood plasma and blood sodium levels. As fluid leaks from blood vessels, it often travels to the space between the skin and muscles. What's dangerous, according to the Ultra Marathon Cycling Association (UMCA), is when fluid travels to the brain where there is no room to accommodate added fluid and pressure.
Bloating is often associated with excess sodium. This coupled with the fact that urination can shut down during hyponatremia means that people are often mistakenly thought to be dehydrated and given improper treatment: more fluid.
Recognizing Hyponatremia Bloating
While blood testing is the only sure diagnosis of hyponatremia, UMCA advises looking out for some common symptoms. Bloating and puffiness, a forehead headache, weight increase after exercise, nausea and vomiting and altered mental status such as confusion and disorientation are all signs of hyponatremia.
Abdominal Bloating
Gas pockets can cause abdominal bloating during and after exercise, reports USA Triathalon. Some of the most frequent factors that lead to gas-induced abdominal bloating are food intolerances and allergies, overeating and the swallowing of air. Irritable bowel syndrome, constipation and diverticulosis may also be at fault. Fatty foods and high protein or high fiber meals before exercise can increase gas and bloating.
Hand Swelling
Hand swelling during and after exercise is common. Increased blood flow to your heart and lungs reduces blood flow to your extremities. As your hands cool, the blood vessels open wider and may lead to hand swelling. There is no proven way to prevent hand swelling after exercise, reports the Mayo Clinic, but clenching and opening your hands and doing arm circles may help.
What to Look For
You can tell if you're a salty sweater if your sweat has a heavy bitter taste or you find white salt marks on your clothing reports AMSSM. Check with your doctor about increasing your salt intake safely. Weigh yourself before and after exercise. If your weight increases by more than a pound after exercise, you may be taking in or retaining too much fluid. Test for optimal hydration by pinching a fold of skin on the back of your hand. If the skin stays raised and doesn't disappear quickly, you may be dehydrated. If you can't pinch a fold of skin at all, you may be bloated. The skin fold flattening quickly is optimal.
References
- "American Medical Society for Sports Medicine"; Bloated During Racing and Training; Chris Koutoures, MD
- "Ultra Cycling Magazine"; Water and Salt Intake During Exercise; Lulu Weschler, PT
- "USA Triathlon"; Say Goodbye to Bloating; Bob Seebohar, M.S., R.D.
- "Mayo Clinic"; Hand Swelling During Exercise: A Concern? Edward L. Laskowski, MD; August 2010
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