Bloated After Workout? Here’s Why

Bloating or feeling full after exercise is commonly seen among people. There are many influencing factors including water retention, diet, temperature and improper hydration levels.

Exercise helps in boosting energy levels, relieving stress and calms the mind. But some people also experience a downside of exercise, bloating. Bloating the presence of air in the colon. The colon can either be flat and empty or full of air and big in size. When the colon is filled with air is when people feel uncomfortable and bloated.

Bloating is body’s response after exercise when it is not replenished with adequate water. To compensate, the body tends to retain water, mainly in the stomach, which visibly swells and cases bloating.

‘It is important to hydrate oneself well before exercising and time meals appropriately, so that it does not hinder with the exercise routine. Fatty and sugary foods should be avoided and simple carbs that can easily be digested should be consumed.’
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A Few Reasons For Bloating Are

Overhydration

Drinking excess water after intensive workout leads to a condition called hyponatemia where the excess water tends to dilute the sodium in the body. This causes water retention and bloating.

Exercise and Fitness - Classification
Exercise is generally classified into 3 types. It’s important to include all of the three components in a healthy fitness regimen.

Dehydration

Just as how excess water intake causes bloating, so does insufficient intake of water. Lack of fluids in the body causes bloating. So the body tries to compensate for it, by retaining water which leads to bloating. One should stay well-hydrated throughout the day by drinking the right amount of water.

Eating Before Workout

Meals should be take at least two hours prior workout. Exercising on a full stomach, makes you feel lethargic and bloated because the mind gets confused and focuses on the muscles by pumping more blood into them. The gut is then ignored and food will remain undigested and cause distress. It is therefore, important to time meals for workout.

Essentials of Cardiorespiratory Fitness
Cardiorespiratory fitness is the ability of the body's circulatory and respiratory systems to supply energy and oxygen during sustained physical activity.

Heavy Breathing

People tend to breathe heavily during exercise to inhale more oxygen. When it is done through the mouth, some air is bound to escape into the esophagus and reach the stomach, intestine and colon, creating a bloating sensation.

Excessive Heat

Working out in hot and humid weather or poorly-ventilated spaces can contribute to bloating. The water and sodium released during sweating gets retained in the body and causes bloating. It is best to work out in well-ventilated, air-conditioned rooms and wear comfortable clothes that are breathable and not tight.

Inflammation

Inflammation is the accumulation of fluid in the body. When the body is repairing itself after an intense workout, it sends extra fluids to the tissues. This is an important part of recovery and repair. But the weight of fluids can make one feel bloated after a workout.

Routine

If you are new to exercising or working out after a long gap, it may result in bloating, this is because the adrenal glands, tends to release the stress hormone known as cortisol that can impact fluid levels and cause water retention. Once the routine gets established and the body gets used to the new routine, the bloating will dissipate.

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Source-Medindia