Working out is good for you, and it should feel good, too. If you are experiencing indigestion, nausea or stomach upset while working out, you may be tempted to abandon your exercise program. Instead of giving up on your workout, make some simple changes in the way you eat and drink before, during and after exercise. If your symptoms of indigestion are severe or persistent, see your doctor.
Eating
If you eat too much or the wrong kinds of food shortly before exercising, you may end up with nausea, stomach cramps and diarrhea. The Mayo Clinic recommends eating a small snack about an hour before exercising. This will give you the energy you need to get through your workout without giving you indigestion. If you have a large meal or eat something heavy or greasy, give your body three to four hours to digest the food before beginning your workout.
Dehydration
If you are working out strenuously, for a long period of time or in hot weather, your indigestion or nausea stem from dehydration. Other symptoms include dizziness, dry mouth and heart palpitations. Drink plenty of water before, during and after a hard workout to avoid becoming dehydrated. Drink 2 to 2 1/2 cups several hours before exercising, 1 cup 30 minutes before you begin your workout and 1 cup every 10 to 20 minutes during your workout. After you are done exercising, drink another cup of water.
Heart Problems
Sometimes the symptoms of a heart attack can mimic those of indigestion. If you begin to feel nauseous, dizzy and short of breath, you may be having a heart attack. Other symptoms include excessive sweating; pain in your chest, jaw or left arm; or a squeezing pressure in your chest. These symptoms indicate a medical emergency -- do not wait to see if they get better. Call 911 or ask someone to drive you to the emergency room.
Considerations
If, despite changing your eating habits and drinking enough, you still have symptoms of indigestion when you work out, make an appointment with your doctor for an evaluation. If you are a long-distance runner who is experiencing diarrhea with your stomach upset, avoiding high-fiber foods for a day before a long run may help, says Dr. Edward R. Laskowski of the Mayo Clinic. Also, wear loose clothing and avoid shorts or pants that are snug in the waist.
References
- MayoClinic.com; Eating and Exercise: 5 Tips to Maximize Your Workouts; Dec. 18, 2010
- Medline Plus; Chest Pain; Jacob L. Heller, M.D.; May 14, 2010
- FamilyDoctor.org; Athletes: The Importance of Good Hydration; Jan. 2010
- MayoClinic.com; Runner's Diarrhea: How Can I Prevent It?; Edward R. Laskowski, M.D.; Sept. 11, 2010
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