Why Do I Keep Throwing Up When I Workout?

You’ve made the decision to get healthy and workout, but after your first session you find yourself throwing up. Why is this happening and is it normal?

Causes of Throwing Up During Exercise

Throwing up during exercise can be a worrying experience, and it’s important to understand what the possible causes could be. Some of the common reasons might include overexertion, dehydration, muscle fatigue, or an underlying medical condition. Let’s take a look at the common causes of throwing up during exercise, as well as steps you can take to prevent it from happening.


Dehydration is a major cause of throwing up during exercise. When the body is not adequately hydrated, it can be difficult to keep up with the intensity and duration of the workouts, resulting in nausea and vomiting. It’s important to drink plenty of water before and after each workout to ensure your body is properly hydrated. Some experts recommend drinking 16 ounces of water before exercising and 8 ounces every 20 minutes during exercise. Additionally, milk or juice can be consumed while exercising as these drinks are replacement solutions to replenish electrolyte balance. Taking breaks from a workout routine can reduce symptoms associated with dehydration, such as dry mouth and dizziness. If dehydration persists despite adequate hydration, it’s best to consult a healthcare professional for further guidance on what other factors may be causing vomiting during exercise.

Low Blood Sugar

Low blood sugar, commonly known as hypoglycemia, can cause nausea and vomiting during exercise. Reactive hypoglycemia occurs when people have a meal that contains sugar and exercise within a few hours thereafter. As the body begins to burn energy from the meal during the workout, blood sugar can drop to abnormally low levels.

Without enough glucose available for fuel throughout your body, including your brain, you may experience light-headedness, nausea or even throw up. Low blood sugar can also be caused by not eating enough or exercising too strenuous without eating anything prior to engaging in physical activity. You should always make sure you are eating enough prior to engaging in rigorous exercise and ensure your diet is balanced with complex carbohydrates like whole grain breads and pastas as well as proteins like dairy products, poultry or others meats.


Throwing up during exercise can be caused by several different factors, but it is often the result of over-exertion. Exercising to a point that your body is unable to cope with the physical strain can lead to nausea and vomiting. Pain, fatigue, intense heat or cold, emotional stress and dehydration can all contribute to the problem. It is important to recognize when you have reached your limit during physical activity, so you can avoid this unpleasant symptom altogether.

To avoid throwing up from overexertion, take breaks and rest between bouts of exercise if needed. Make sure that your exertion isn’t too high for your current level of fitness and adjust the intensity of your workout accordingly. Also, make sure you are fully hydrated before beginning exercise and continue drinking throughout your workout session; this helps sustain energy levels and reduce fatigue, making it easier for the body to handle an increase in physical strain. If symptoms persist despite these steps, it is best to seek medical advice from a health care professional.

Eating Too Soon Before Exercise

Eating too close to the time of the workout is one of the most common causes of throwing up during exercise. Working out within 30 to 60 minutes after eating can cause indigestion and lingering food items in the stomach or intestines to be agitated by intense exercise, leading to nausea and vomiting. Eating heavier meals such as starchy carbohydrates, fried foods, dairy products like cheese or yogurt, fats, greasy deli meats, sauces and other processed foods may be more likely to cause nausea during workouts.

Additionally, eating a large amount of food in general prior to exercising can cause irritation in the digestive system when attempting vigorous activities. When you eat right before a workout without proper digestion time for your meals or snacks, it’s likely that your body won’t be able to absorb nutrients as effectively due to inadequate digestion and could result in an upset stomach with pain, nausea or vomiting.


Exercising is essential for our overall physical and mental health. But for some people, over-exerting themselves can result in feeling nauseous or throwing up. So what can you do to prevent this from happening? In this article, we will discuss the various strategies you can use to avoid nausea and vomiting during exercise.

Stay Hydrated

Staying hydrated is one of the most important steps for preventing vomiting when you work out. Dehydration can make you feel tired, weak, and dizzy, which may result in an intense feeling of nausea and lead to throwing up. To stay hydrated while working out, you should try to drink at least 8 ounces of water before a workout and another 8 ounces halfway through it. After the session is over, make sure that you rehydrate with at least 16 ounces of fluid (preferably water). This helps restore your electrolytes lost due to sweat and keeps your body functioning properly. You should also avoid exercising in the heat or humidity as excessive amounts of either can put an extra strain on your body leading to dehydration quicker.

Monitor Blood Sugar Levels

Monitoring your blood sugar levels is an important part of ensuring you can finish your workout without throwing up. Before working out, make sure your blood sugar levels are in an optimal range. For most people, this should be between 80 and 140 mg/dl. If it’s too low, the body will release stress hormones and may cause nausea or vomiting.

If you are a type 1 or type 2 diabetic, monitoring your pre-workout insulin dosage is also essential to preventing nausea during exercise. Test your blood sugar level 30 minutes before beginning and adjust insulin accordingly to stay safe while exercising.

For those who may be at risk of having a lower than normal blood sugar level before beginning their workout session, eating a light snack or drinking fluids with simple carbohydrates (like juice) 20-30 minutes prior to exercising can help maintain blood glucose balance and prevent vomiting when strenuous activity begins.

Take It Slow

When beginning a new exercise regimen, it’s important to start with smaller and less intense workouts. Even if you’re an experienced athlete, not heating up and stretching before activity can cause nausea, fatigue and muscle cramps.

It may sound counterintuitive, but taking it slow can help you realize your goals faster. Starting with low-intensity activities like walking or yoga can help you gradually build up endurance and strength for more intense workouts. It’s also important to stick to a schedule so that your body gets used to the same level of physical activity each day.

Eating something before exercise can also boost energy and stave off “runner’s-induced nausea,” which is common in heavy exercisers. Drink plenty of water throughout the day too, as dehydration can be a major contributor to post-workout vomiting. Taking regular breaks will ensure your body has time to rest and adjust between leaps in intensity during any workout session. With these tips in mind, you should be able to enjoy an invigorating workout regime without having unpleasant digestive issues as a result!

Eat at Least an Hour Before Exercise

When you exercise, your body needs to shift its focus from digestion to redirection of energy and oxygen. Eating a meal too close to exercising can cause nausea and digestive distress. To prevent these issues, try eating at least one hour prior to your workout session. Make sure that the meal is high in complex carbohydrates for long-lasting energy, such as a bowl of oatmeal or a piece of toast with jam or peanut butter. You could also try having an easily digestible pre-workout snack, like a piece of fruit or yogurt, thirty minutes before hitting the gym. Be sure to stay properly hydrated throughout your workout by drinking enough water during and after you finish exercising.


Throwing up when you exercise can be a sign of a number of different conditions. To understand the cause of your vomiting, it is important to determine the underlying cause. Treatment for vomiting during exercise should focus on the underlying condition and may include hydration, rest, medications, or a combination of treatments. Let’s take a closer look at the different options available.


When you begin to feel sick and start throwing up while working out, it’s important to rehydrate. Electrolytes, including magnesium and potassium, can be lost through physical exertion when there is too much sweating or vomiting. That’s why it’s essential to replace them with fluids such as water with electrolyte supplements, low-sugar juices, coconut water or sports drinks. Rehydrating after a workout will not only reduce the feeling of nausea and vomiting but can also help other health-related issues that come with dehydration such as headaches, dizziness and fatigue.

Eat Something Light

Eating something light before a workout can help reduce the odds of experiencing nausea and vomiting during the session. Eating a snack about an hour before you start your exercise routine can give your body some energy without putting too much strain on it. However, sticking to simple, easy-to-digest foods that are low in fat, sugar and fiber is recommended. Bland carbohydrates such as plain toast or crackers are perfect snacks to eat before exercising. These foods provide you with carbohydrates and electrolytes, which keep your body’s levels balanced throughout your workout. They also provide fuel for an intense workout without weighing you down or causing acid reflux that might otherwise lead to vomiting. Other options include yogurt, fruits and vegetables like apples, bananas or carrots; energy bars; smoothies or even drinking a banana bread shake.

Take a Break

It is important to remember to listen to your body and take a break when necessary. If you are feeling overwhelmed or exhausted while exercising, it may be beneficial to take a break and rest. During this break, make sure you drink plenty of fluids such as water or sports drinks. Eating snacks that contain carbohydrates can help replace any lost energy during exercise and can stimulate the digestive system. If you cannot consume solid food, opt for liquids with sugar, such as smoothies or juices. These options will help sustain your energy level while helping to prevent afrom dehydration. After a short rest, return to your exercise routine at a slower pace to allow your body time to adjust again. Persistent nausea during or after exercise could also be indicators of other underlying health concerns and it’s important that these incidents are discussed with your doctor for further evaluation and treatment recommendations.

Seek Medical Attention

If you have been throwing up when you workout, it’s important that you seek professional medical attention immediately. Throwing up during physical activity can be a sign of several serious medical conditions, such as heart disease and heat stroke. These types of illnesses require urgent medical treatment and can be life-threatening if not diagnosed and treated quickly.

Also, be sure to tell your doctor any other relevant information that could help with diagnosis and treatment. For example, if your nausea or vomiting seems related to food intake before or after exercise, let the doctor know. Also, provide details about your physical activity routine such as how much you exercise each day and what type of exercises you perform. Doing this can help your doctor determine the underlying cause of your nausea.

Be sure to follow any advice or instructions that are given by a healthcare professional for further examination or tests in order to ensure proper diagnosis and treatment for any underlying condition you may have. With prompt medical attention, lifestyle changes and possibly medication, individuals who are vomiting during exercise will be on their way to recovery soon!


After examining the causes of throwing up when working out, it can be concluded that it is important to listen to your body and take breaks when needed. It is also important to stay hydrated and make sure to take time to warm up and stretch before each workout. Eating a balanced meal and avoiding overly intense workouts can also help prevent nausea or vomiting during workout sessions.

Throwing up during exercise can be caused by a variety of factors, but if it happens regularly it is important to seek medical attention.

When you throw up during exercise, it is called exercise-induced vomit or “runner’s trots.” It can be caused by a variety of factors including over-exertion, not drinking enough water, eating too close to exercise, or an underlying medical problem such as gastroesophageal reflux disease (GERD) or irritable bowel syndrome (IBS).

It is important to pay attention to your body and know when it needs rest. If the throwing up occurs after a short amount of time into the workout, then it might be best to stop and give your body time to recover from the initial stress. During recovery, ensure you are staying properly hydrated with quality beverages like water or electrolyte-containing drinks as this will help your body replace lost fluids and avoid further dehydration which could make symptoms worse.

If regular throwing up persists, then seek medical attention in order to understand more about the underlying cause. Common tests include blood work, urine tests and stool samples which may help diagnose any insufficiencies or allergies that can lead to gastrointestinal distress during workouts. Your doctor may also consider other conditions such as anemia, heart irregularities and chronic fatigue which could be causing similar symptoms.

It is important that any abnormal occurrence during exercise should not be taken lightly and should warrant seeking medical advice in order for both diagnosis and treatment of any condition that may be causing it.

Checkout this video:

Similar Posts