An intense workout can have some unpleasant side effects. What can you expect, and what can you do about it?
1. Runny nose
Almost half of all athletes experience what’s called a “sports-induced runny nose.” The overproduction of mucus is always caused by irritation—due to dust, pollen, or cold, dry air. A runny nose often gets worse because the eyes are also affected. Cold air irritates both the nose and the eyes. The excess tears drain into the nose, worsening the runny nose. Indoor workouts can help prevent this irritation. A sports sunglasses can protect the eyes and reduce tear production.
2. Nausea or digestive issues
An estimated 30 to 50 percent of athletes (especially runners) experience symptoms like nausea, vomiting, side stitches, urgency to defecate, or diarrhea. The causes are still not fully understood. General explanations include the movement of the digestive organs during exercise, disturbed gut motility, or reduced blood flow to the digestive system due to prioritization of the muscles. Avoid eating too quickly or try liquid foods before workouts.
3. Muscle tremors
Shaky muscles can be caused by imbalances in electrolytes—minerals that help muscles contract properly. If these levels are off, tremors can occur. Excessive sweating or dehydration often disrupts this balance. Stay hydrated and eat well. Stretching the muscle can help relieve the trembling.
4. Acid reflux
Burning sensations in the chest or behind the breastbone can indicate reflux—stomach acid coming up into the esophagus. This is especially common after bending over, lying down, or tightening the abdominal muscles—exactly the movements often done during workouts. To prevent this, don’t work out too soon after eating. Wait at least an hour—preferably longer. Spicy food, excess weight, and tight clothing can make symptoms worse.
5. Dizziness
Often a sign of dehydration. Not eating enough can also cause dizziness, especially when exercising before breakfast. Improper breathing can also play a role—many people forget to breathe during strength exercises, hold their breath, or breathe too quickly and shallowly.