TRAINING SAFELY: LIGHTHEADEDNESS LIGHTHEADEDNESS What is lightheadedness? Lightheadedness is when you feel like fainting or about to pass out. Some people call it feeling woozy. Lightheadedness is related to dizziness. Dizziness is, when you feel unsteady or are having trouble keeping your balance. Dizziness during exercise can be caused by a number of factors, including: Dehydration When you sweat excessively during a workout, you can lose fluids and electrolytes, which can lead to dehydration. This can cause dizziness, as well as other symptoms such as fatigue and muscle cramps. Make sure that you are not only well hydrated throughout the day, but especially prior to and during exercise. The amount of water a person needs can vary depending on their age, weight, sex, activity level, and other factors. However, as a general guideline, the Institute of Medicine (IOM) recommends that women aim to drink about 2.7 liters (91 ounces) of water per day. This includes water from all sources, including beverages and food. It’s important to note that this is just a rough guideline, and individual water needs may vary. Factors such as climate, exercise, and pregnancy or breastfeeding status can all affect a woman’s water needs. Additionally, some medical conditions or medications may also increase water needs. One way to gauge if you are drinking enough water is to pay attention to your body’s thirst signals and the color of your urine. If you are thirsty or your urine is dark yellow, it may be a sign that you need to drink more water. It’s also a good idea to talk to your doctor or a registered dietitian for personalized recommendations on how much water you should be drinking each day. Low blood sugar If you haven’t eaten enough before exercising, your blood sugar levels may drop, which can lead to dizziness and lightheadedness. The best things to eat before exercising are foods that provide the body with the energy and nutrients it needs to perform well during the workout. Here are some examples: Complex carbohydrates: Foods such as whole grains, fruits, and vegetables are great sources of complex carbohydrates, which provide a steady source of energy during exercise. Examples of good pre-workout snacks include whole grain toast with peanut butter, a banana, or a handful of grapes. Lean protein: Protein helps repair and rebuild muscles, so it’s important to include some in your pre-workout meal or snack. Good sources of lean protein include chicken, fish, beans, tofu, and low-fat dairy products. Healthy fats: Fats provide the body with long-lasting energy, and can also help to keep you feeling full and satisfied during your workout. Good sources of healthy fats include avocado, nuts, seeds, and olive oil. Water: Hydration is important for good exercise performance, so make sure to drink plenty of water before your workout. Aim for at least 16 ounces of water about 2 hours before your workout, and another 8-16 ounces 15-30 minutes before your workout. Remember, what works best for one person may not work for another. Experiment with different foods and snacks to see what feels best for you before exercising, and don’t forget to listen to your body’s hunger and fullness cues. Hyperventilation When you breathe too quickly or deeply during exercise, you can hyperventilate, which can cause dizziness, as well as tingling in the hands and feet, and confusion. Hyperventilation during exercise can be uncomfortable and may even lead to dizziness or other symptoms. Here are some tips to help prevent hyperventilation while exercising: Breathe normally: Try to focus on breathing normally during exercise. Avoid taking fast, shallow breaths, and instead aim for slow, controlled breaths. Pace yourself: Avoid pushing yourself too hard too quickly during exercise. Start with a lower intensity workout and gradually increase the intensity over time. This can help prevent hyperventilation and other breathing problems. Use a breathing technique: Some people find that using a breathing technique, such as diaphragmatic breathing or pursed-lip breathing, can help prevent hyperventilation during exercise. These techniques involve breathing more deeply and slowly, which can help regulate breathing and prevent hyperventilation. Stay hydrated: Dehydration can lead to hyperventilation, so it’s important to stay hydrated during exercise. Make sure to drink plenty of water before, during, and after your workout. Talk to your doctor: If you are experiencing frequent hyperventilation during exercise, it’s important to talk to your doctor. They may be able to recommend breathing exercises or other strategies to help prevent hyperventilation, as well as rule out any underlying medical conditions that may be contributing to the problem. Overexertion Pushing yourself too hard during a workout can cause your heart rate and blood pressure to increase rapidly, which can lead to dizziness. Overexertion during exercise can lead to fatigue, muscle soreness, injury, and other negative effects. Here are some tips to help prevent overexertion during exercise: Start slowly: If you are new to exercise, start slowly and gradually increase the intensity over time. This can help prevent overexertion and allow your body to adapt to the demands of exercise. Set realistic goals: It’s important to set realistic goals for your exercise routine. Don’t push yourself too hard too quickly, and make sure your goals are achievable with your current fitness level. Listen to your body: Pay attention to your body’s signals during exercise. If you feel overly fatigued, dizzy, or experience pain or discomfort, it may be a sign that you are overexerting yourself. Take a break and rest if necessary. Use proper form: Using proper form during exercise can help prevent overexertion and reduce the risk of injury. Make sure to learn the correct form for each exercise and use it consistently. Take rest days: Rest days are important for allowing your body to recover from exercise and prevent overexertion. Make sure to include rest days in your exercise routine, and don’t hesitate to take additional rest days if you feel overly fatigued or sore. Stay hydrated and fueled: Make sure to drink plenty of water and eat a balanced