The last thing you want is to feel dizzy and light-headed when you come up from that last burpee or finish your final rep when weight lifting. But what's going on when you're facing these symptoms, and are they cause for concern?
Here, four common reasons you might be experiencing these unpleasant (and somewhat alarming!) side effects during or after exercise — and how to prevent them, according to Jeffrey A. Morrison, M.D., founder of the Morrison Center in New York City.
Getting the spins during your workout? Dehydration could be a culprit. If you find you're not taking a single sip for your entire routine — or you weren't drinking up in the hours before exercising — that could be your problem. The simple way to ensure you're staying well hydrated is pretty obvious: drink enough water, and drink it often.
One of the primary reasons you may feel dizzy both during and after exercise is because of low blood sugar, says Dr. Morrison. Your blood sugar levels dip and spike throughout the day based on the foods you eat, and how quickly and how well your body breaks them down.
To avoid the dizzying effects of low blood sugar (fatigue and headaches are among the various other symptoms), eat something that's light enough for your stomach to handle and digest before exercise, but substantial enough to keep your blood sugar stable, suggests Dr. Morrison. Try half a serving of brown rice protein powder or pea protein powder, mixed with 4 ounces of almond milk for a quick pick-me-up before a workout, he recommends. You may also consider reaching for a bottle of coconut water. It'll keep you hydrated, and the natural sugars will make sure your blood sugar doesn't tank.
If you experience sudden dizziness during a particularly intense, weight-bearing workout such as running or cycling, low blood pressure could be to blame. Generally, "people who are lean, have a faster metabolism, and get light-headed from just standing" are more susceptible to low blood pressure, says Dr. Morrison. If this sounds like you, try adding a pinch of sea salt to veggies to up your levels, he adds. If the symptoms persist, you may want to consider talking to your doctor about postural orthostatic tachycardia syndrome, a little-known disorder that can cause frequent dizziness and heart palpitations.
What, exactly, is considered low blood pressure, and what's considered typical? You're looking for a healthy blood pressure reading as close to 120/80 as possible, according to the National Institutes of Health. Some define the low blood pressure benchmark as roughly 90/60, but what is considered "low" for someone else, may not be "low" for you, so you should consult your doctor if you're concerned about your numbers.
Your trainer or instructor is on to something when they tell you to belly breathe. "Everyone takes breathing for granted because it's an automatic process," says Dr. Morrison. "If your [breathing] isn't synchronized with what you're doing, you might not be letting enough oxygen in and carbon dioxide out," which can cause sudden dizziness, he adds. You may be holding your breath during isometric moves (such as planks and squat holds) or breathing heavily through your mouth during drills and sprints. Try to focus on your breath when working out to avoid the dizziness. (Here's Kayla Itsines' pro tip for how to breathe during a plank.)
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Seeing stars while pressing 200+ pounds overhead or hitting a 400-lb deadlift isn’t exactly ideal—but it is perfectly normal. It’s the physical reaction to drastic changes in your blood pressure.
It works like this: When doing a press or a lift, you’re contracting your muscles and holding your breath to create an internal pressure which increases your stability and localize your strength (called the Valsalva maneuver). But this combination also causes your blood pressure to spike dramatically, explains Brian St. Pierre, R.D., C.S.C.S., Director of Performance Nutrition at Precision Nutrition. “Once the lift is complete and you release the muscle contraction, your blood pressure drops dramatically, which sometimes causes people to become lightheaded or even pass out before the pressure can normalize,” he adds.
If your body is physically rising quickly (as with a deadlift, as opposed to a bench press), gravity isn’t helping the situation either—as you stand up, the motion shoots your blood down to your legs, temporarily constricting your brain’s blood supply and making you see stars.
The good news? Your blood pressure should normalize after just a minute or two of putting the weights down. The bad news? You can’t prevent that woozy feeling entirely. But you can mitigate the lightheadedness to a degree, St. Pierre says. For starters, when you’re going into a lifting session, make sure you’re both well-hydrated and well-fed. If your body is dehydrated or low on sodium, that alone can elevate your blood pressure. Low blood sugar from a missed meal will contribute to feeling lightheaded.
And remember to breathe, says New York-based trainer Chris Ryan, C.S.C.S. Simply holding your breath cuts off the oxygen supply to your brain, which put you on the verge of passing out. “Especially on presses, people tend to hold their breath at the top,” Ryan says. “When you have hundreds of pounds over your head and you’re fighting your breath for even just five seconds, you’re going to start feeling even more lightheaded.”
Bottom line: Fuel up right, practice breathing (yes, seriously) on your big lifts, and don’t panic if the world gets a little blurry for a moment when you set a new personal best in the deadlift.
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Feeling dizzy after a workout is a common occurrence. Often, it is the result of something minor, such as mild dehydration.
In other instances, however, it can indicate an underlying condition that requires treatment.
In this article, we list seven potential causes of dizziness after exercise, and we discuss treatments and methods of prevention.
Possible reasons for feeling dizzy after a workout include:
1. Overexertion
Overexertion occurs when people push themselves too hard during physical activity. Signs of overexertion include:
- dizziness
- feeling faint
- lightheadedness
- nausea
- shortness of breath
- thirst
- vomiting
According to 2015 research, injuries related to overexertion account for 36.2% of all injuries occurring at fitness facilities.
Overexertion does not just happen in gyms or exercise classes, however. It can happen during any activity.
2. Use of continual motion machines
The type of exercise a person does may influence whether they feel dizzy. For example, using an elliptical machine or a treadmill, which both involve continuous movement, is more likely to cause dizziness.
Some people experience lightheadedness or dizziness when they step off the machine. They may feel like they are still moving when they are not.
This experience is called vertigo. Others experience dizziness as a symptom of motion sickness.
3. Dehydration
Dehydration occurs when the body loses more water than it takes in. Although dehydration is most common in children and older adults, it can affect people of any age.
Healthy adults are most likely to experience dehydration from a minor illness or intense physical activity, especially during hot weather.
Symptoms of dehydration include:
- dizziness
- dry mouth
- extreme thirst
- feeling faint or lightheaded
- less frequent urination
- tiredness
- weakness
Even mild dehydration, which is a loss of just 1–2% of body weight, can cause these symptoms. Many people think that thirst is one of the first signs of dehydration, but by the time someone feels thirsty, they are already experiencing dehydration.
4. Lack of oxygen
Improper breathing during exercise means that some people do not take in enough oxygen to meet the needs of their muscles.
During exercise, muscles use more oxygen than usual. This is why heart rate and breathing become faster to facilitate a higher intake of oxygen.
People who do not breathe often enough or deeply enough can experience a lower-than-optimal level of oxygen in the brain. Dizziness is a sign that the brain requires more oxygen.
5. Low blood pressure
Blood pressure is the force of the blood that pushes against the artery walls. In most people, healthy blood pressure is less than 120/80 millimeters of mercury (mm Hg). People who have low blood pressure, or hypotension, will have a reading of less than 90/60 mm Hg.
Blood pressure is typically at its lowest within an hour of exercise. Some people may notice a more sudden drop, however.
In addition to dizziness, symptoms of hypotension include:
- blurred vision
- fainting
- fatigue
- loss of concentration
- nausea
Vigorous activities most often cause low blood pressure, although any activity can trigger it. Some people with hypotension feel symptoms simply if they stand up too quickly.
Hypotension can be a cause of exercise-induced dizziness during pregnancy. It also results from dehydration, heart problems, and the use of certain medications.
6. Low blood sugar
Hypoglycemia, or low blood sugar, occurs when the level of glucose (sugar) in the blood is very low.
Sugar is the body’s primary energy source. During exercise, the muscles use more glucose than usual. As a result, some people experience low blood sugar during or after physical exertion.
Symptoms of hypoglycemia include:
- dizziness
- anxiety
- clumsiness
- fatigue
- hunger
- irritability
- shaking
- sweating
People may be more likely to experience hypoglycemia if they have not eaten much before exercising. This can be a common problem for those who exercise first thing in the morning.
7. Heart arrhythmia
A heart arrhythmia is an abnormal heartbeat. Arrhythmias may cause the heart to beat too quickly, too slowly, or irregularly. Many conditions can cause arrhythmias, including heart conditions and emotional stress.
Exercise can also trigger or worsen a heart arrhythmia, particularly in people who have heart disease.
Not all arrhythmias cause symptoms, but when symptoms do occur, they include:
- dizziness
- change in heartbeat
- fainting
- lightheadedness
- shortness of breath
- sweating
Even when symptoms occur, it does not necessarily mean that a person has a serious problem. However, it is always important to see a doctor for persistent arrhythmias.
The treatment for feeling dizzy after a workout depends on the underlying cause of the problem.
In some cases, treatment is simple and straightforward. In others, it may be necessary to see a doctor for further investigation and medical attention.
Rest and breathe
Share on PinterestResting for a few minutes may help resolve dizziness.
When dizziness occurs as a result of overexertion, improper breathing, or low blood pressure, people can try the following:
- Cool down and rest for a few minutes.
- Sit down and place the head between the knees, which increases blood flow to the brain.
- Practice deep breathing for several minutes, making sure to inhale and exhale slowly.
- When exercising, consciously practice breathing in and out in a regular rhythm.
When dizziness occurs while using a treadmill or other machine that uses continual motion, people should hold tightly to the rails and slow down their pace until it is safe to stop. These actions may prevent dangerous falls.
Avoid walking around or driving until dizziness subsides.
Hydrate
The only treatment for dehydration is to replace fluids and electrolytes. For most people, drinking water or a sports drink will resolve symptoms.
Some people may need an over-the-counter oral rehydration solution, which contains water and electrolytes.
People should drink enough fluid during the day so that their urine is pale yellow. If exercising during very hot or humid weather, try to drink chilled fluids to help cool down. The body absorbs cool fluids better than warmer ones.
To avoid dehydration in the future, people should sip fluids all day before, during, and after exercise. Drinking small amounts frequently is typically better than drinking large amounts less often.
Severe dehydration requires medical attention.
Eat something
People can boost low blood sugar levels by having something to eat. Healthful carbohydrates are best for treating low blood sugar, so people may wish to keep a banana or some dates on hand.
Drinking a glass of fruit juice may provide faster relief from the symptoms of hypoglycemia.
However, it is a good idea to follow this up with a meal or a snack containing whole grains and proteins to avoid another blood sugar crash.
Medical attention
If symptoms persist or recur despite taking steps to stop feeling dizzy after exercise, it may be necessary to speak to a doctor.
A doctor can check for an underlying reason for the dizziness, such as:
- diabetes
- heart problems, including arrhythmia
- pregnancy
- severe dehydration
- severe hypoglycemia
They may prescribe medications or medical treatments for diabetes and heart problems. In cases of severe dehydration or severe hypoglycemia, it may be necessary to receive urgent treatment with intravenous fluids or intravenous glucose.
The following tips may reduce the risk of experiencing dizziness after a workout:
- increasing the intensity of workouts gradually
- avoiding pushing the body too hard
- practicing regular breathing during exercises
- considering doing Pilates or yoga, as these activities can teach people how to regulate their breathing
- drinking plenty of fluids before, during, and after workouts
- having a snack of complex carbohydrates and lean proteins an hour or so before a workout
- quitting smoking
If the dizziness persists, people must see their doctor. A doctor can investigate the problem and check for underlying health conditions.
Individuals should seek urgent medical care if they suddenly or frequently experience the symptoms of a heart arrhythmia.
It is also necessary to seek urgent care for severe symptoms of other conditions, such as:
- confusion and disorientation
- extreme fatigue
- inability to keep down fluids
- loss of consciousness
Often, feeling dizzy after a workout is not a serious cause for concern. It usually indicates that someone is overexerting themselves or has not had enough to eat or drink before exercising.
If dizziness only occurs when using a treadmill or similar machine, it can suggest vertigo.
Occasionally, feeling dizzy after a workout may mean that a person has low blood pressure, especially if they are pregnant. Less commonly, dizziness after exercise indicates a heart problem or diabetes.
Individuals who experience frequent or severe dizziness should see a doctor.
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