What Are The Causes and Treatments for Feeling Lightheaded While Working Out
Feeling lightheaded while working out can be caused by a number of physiological conditions. Most of these are not serious and can be addressed by resting and making sure hydration levels, nutrition, and environment are appropriate. Prevention of these conditions can be achieved by maintaining a healthy diet that meets the needs of an individual’s exercise regimen, keeping water close by to drink as needed, and wearing appropriate clothing that can be adjusted to the environment as it changes or as the body heats up during a workout.
Hypotension
One of the most common reasons a person feels dizzy or lightheaded while working out is hypotension or low blood pressure. As a person increases workout intensity, the heart will begin to pump faster to increase blood flow to the participating muscles. Blood vessels near the skin’s surface will dilate in order to dissipate body heat. As the intensity of a workout decreases, the heart slows down. A slower heart rate decreases the blood supply circulating through the body. When the blood supply drops but the blood vessels do not respond quickly enough, blood pressure drops and this causes the lightheaded feeling.
Hypotension can be addressed by completing an adequate cool down session after a workout and also between successive exercises in circuit training. It is not uncommon to experience hypotension, but if the condition persists, it is important to talk to a healthcare provider because it could indicate something more serious like an undiagnosed heart condition. Sometimes medications can cause hypotension and if this is the case, an exercise regimen should be monitored by the prescribing physician.
Dehydration and Hyponatremia
Dehydration can cause a person to feel lightheaded during a workout. Dehydration can become a medical emergency quickly if it is not recognized and addressed. As a person begins to lack adequate fluid intake, blood volume decreases rapidly and can cause hypotension. As was discussed above, hypotension leads to becoming lightheaded and dizzy. At this stage of dehydration, intake of water and rest should resolve the symptoms.
If dehydration becomes more pronounced, especially when a person is exercising outside in hot weather, heat illness can occur. Advanced dehydration starts to have central nervous system effects and can lead to heat stroke if not treated. Heat stroke can cause permanent injury. If heat stroke is suspected, it is important to get emergency medical attention quickly.
The opposite of dehydration, water intoxication or hyponatremia, happens when the body loses fluid and salt by perspiring, and only the water is replaced. Hyponatremia causes dizziness and can lead to seizure and loss of consciousness as the body develops an extreme salt deficiency. This condition is an acute medical emergency, as well, and will often times require intravenous medication in a hospital. To prevent hyponatremia, it is recommended to supplement fluid intake with sports drink solutions that supply the body with the electrolytes that have been lost during exercise.
Low Blood Sugar
Low blood sugar can be a cause for feeling lightheaded while working out. This physiologic condition is seen in many athletes who do not take in enough calories before beginning to exercise. Two hormones, insulin and glucagon, are in control of the body’s blood sugar levels. Eating a diet that has adequate carbohydrates, needed to produce insulin, and protein, needed to produce glucagon, can prevent the hormones from becoming unbalanced leading to low blood sugar. Keeping healthy snacks on hand to consume in case blood sugar drops unexpectedly is recommended.
References
Pub Med: Effects of Dehydration on Exercise Performance. - https://www.ncbi.nlm.nih.gov/pubmed/10198142
Mayo Clinic: Eating and Exercise: 5 Ways to Maximize Your Workout. - https://www.mayoclinic.com/health/exercise/HQ00594_D
