I get really light-headed during workouts. Should I be worried?
It depends.
Sometimes you can get lightheaded if you push yourself too hard, especially if you aren't used to exercising or if you're not pacing yourself and hydrating. The Centers for Disease Control and Prevention (CDC) recommends that you gradually increase your exercise time and intensity when you are getting started.
But some serious health issues can cause symptoms of dizziness or lightheadedness to occur when you physically exert yourself. If you're becoming dizzy even during light exercise, that's a sign you need to see a healthcare provider, says a 2017 review from American Family Physician.
Dizziness may be a sign that you're dehydrated; make sure you drink enough water throughout the day (which means about eight glasses according to the CDC) and have water on hand during your workout to replace any fluids you sweat out.
It could also be a sign that you're overdoing it. It's great to challenge yourself in your gym sessions, but it's not wise to go so hard that your head whirls. A research article published in 2021 in the journal Cell Metabolism explained that excessive exercise can actually cause damage to your body's organs, and dizziness is an early symptom. Try easing off a bit during workouts—going at a slower pace or doing fewer reps—to see if that solves the problem.
If you aren't eating a balanced diet, you might not notice the effects of your diet during your regular activities. But when you lift weights or get your heart rate going, you can begin to get lightheaded. A 2020 review published in the journal Nutrients explained that people can experience a variety of symptoms, including dizziness and lightheadedness, as a result of inadequate calorie intake before exercise.
According to the research, hypoglycemia, low blood sugar, is one of the possible effects, because exercise uses a lot of energy—and if you haven't eaten properly beforehand, that can make you feel dizzy.
According to the American Family Physician review, a range of issues can cause lightheadedness, including low blood pressure, diabetes, migraine, brain tumors, medication, and heart, lung, and inner ear disease.
Diabetes causes high blood sugar, and you can regulate your blood sugar with diet and medication. When you have diabetes, exercise can cause hypoglycemia, especially if you haven't adjusted your medication or your diet before exercising, says American Family Physician.
If you have diabetes, talk to a healthcare provider about how to manage your blood sugar when you exercise.
Conditions that cause balance problems, such as inner ear disorders, stroke, or Parkinson's disease, can cause lightheadedness that's associated with exercise, as described in a 2022 review in the Journal of Neurologic Physical Therapy. These conditions can cause worsening symptoms over time, and they can increase your risk of falling while exercising. Treatment can help alleviate symptoms, and a physical therapist can instruct you on how to exercise safely.
Feeling like your head is spinning at the gym can be related to lung disease, according to a 2020 review article from the journal Lancet. One possible cause is exercise-induced asthma. This typically causes shortness of breath or chest tightness. Make an appointment to see a healthcare provider, who can determine whether exercise is triggering your asthma symptoms and can prescribe an inhaler to use before you hit the treadmill.
If you have emphysema or chronic obstructive lung disease (COPD), exertion can make you feel short of breath and lightheaded. Some people might notice the dizziness first. Your healthcare provider can test your lungs and prescribe medication, as well as respiratory therapy to help optimize your lung function.
Dizziness during a workout could signal an underlying heart problem, such as low blood pressure, congestive heart failure, or arrhythmia, says a 2022 review article published in Frontiers in Cardiovascular Medicine. Arrhythmia, which is an irregular heart rate, can be caused by a structural problem, or it can develop due to heart disease. Sometimes exertion is the only time you get symptoms.
Heart diseases are managed with a variety of lifestyle measures, medications, and procedures.
Exercising is beneficial for most people, and the CDC says that it's even beneficial for people who have serious health conditions. If you are feeling lightheaded when you exercise, that is a sign that you need to pay attention to your health and safety, but that should not completely stop you from exercising. Talk to a healthcare provider, who can help you figure out what's going on—whether it's just a matter of changing your exercise habits, or whether you need treatment for an underlying health issue.
Health's medical editor, Roshini Rajapaksa, MD, is an assistant professor of medicine at the NYU School of Medicine.
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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