Feeling Dizzy After a Workout? 9 Common Causes and Prevention

Have you ever just nailed a race or workout, but then started to feel dizzy after a workout?

Or maybe you went for an easy run, did a strength session, or cycling workout and had to stop part way through because you were getting lightheaded or woozy?

Regardless of how the symptoms came on, the situation probably left you feeling uneasy in more ways than one.

You might have been left wondering if this was normal or common, or if there was something more worrisome behind the symptoms? You might also wonder if there’s a way to prevent it, especially if it’s happened to you more than once.

I’m going to answer all those questions and more with a little help from my friend, Doctor of Physical Therapy, Sarah Zimmer. Let’s get started!

Are Dizzy Spells After a Workout Normal?

Experiencing dizziness or lightheadedness after a workout, while not uncommon, it’s not entirely normal either. It can happen for a variety of reasons, many of which aren’t cause for concern.

So before you head down that Google path which always winds up with I’m dying, let’s look at what’s most likely happening and how you can resolve it. I mean really, why must we always go to level 10!

There are a lot of super quick and simple changes, which could help you stop feeling lightheaded after a run! I promise they’re not painful, just smarter training.

What is a Normal Cause of Dizziness?

There are a number of super common factors which could lead to you feeling dizzy after a run or a workout. We’re going to discuss each of them below. One of the most frequent causes is suddenly stopping the workout with no cool down.

That leads to a drop in blood pressure which is our number 1 below.

BUT just as likely you could be dehydrated, especially during summer runs. So let’s explore all the causes and see which one might be impacting you the most.

9 Causes of Post-Workout Dizziness

Low blood pressure is only one of several reasons you might feel dizzy after a workout, especially high-intensity exercise. So what else may cause the concerning symptoms of dizziness, lightheadedness, nausea, and more?

#1 Drop in Blood Pressure

Dizziness, especially after a workout, can come on due to a drop in blood pressure after you stop working out or running. What would bring on a drop in blood pressure?

Just like when you quickly stand up from a seated position and feel a little off, the same can happen when you suddenly stop running.

When you exercise, your blood vessels dilate, allowing more blood to flow to your muscles. However, if you overexert yourself, your blood vessels may not be able to constrict properly after exercise, causing blood pressure to drop suddenly, which can lead to dizziness.

“Your blood vessels are still dilated, but your muscles are no longer pumping the same volume of blood back to the heart,” explains Zimmer. “Lower blood volume leads to lower blood pressure. Dizziness is the most common symptom of low blood pressure (in more severe cases it’s known as Orthostatic Hypotension).”

#2 Low Blood Sugar

Low blood sugar, or hypoglycemia, is something you might assume only happens for athletes with diabetes. However, it can happen to just about anyone.

Fueling properly for workouts is an absolute must in preventing low blood sugar for anyone, not just diabetics. uring exercise, your muscles require glucose for energy. If you have low blood sugar, your body may not have enough glucose to supply your muscles, leading to fatigue, weakness, and dizziness.

Make sure you have at least a snack to eat before your workout, especially something with carbohydrates. Depending on the length of your workout, you may want to supplement during it too.

For example, when going out for a long run (anything over 90 minutes), you should consider taking fuel like gummies or energy gels. Ensuring you have stable blood sugar levels will help reduce the likelihood you’ll experience lightheadedness or dizziness, and may even prevent you from bonking!

#3 Hyperventilating

During exercise, you breathe faster and deeper to supply your body with more oxygen. However, if you breathe too rapidly or shallowly, you can hyperventilate and exhale too much carbon dioxide, which can cause dizziness.

You may also not be breathing effectively, especially if you’re working hard enough to raise your heart rate. You may be holding your breath and not realizing it (this is more common than you’d think). Or you may have worked so hard you’re now hyperventilating.

#4 Training at High Altitude

If you’re training at a higher altitude this is definitely something to be aware of in terms of breathing and oxygen levels. Don’t underestimate the impact of altitude on your blood oxygen level. Things will feel harder until you adapt.

Training at high altitude, where the air pressure and oxygen saturation levels are lower, can also lead to dizziness.

At high altitudes, your body has to work harder to get oxygen to your muscles, which can lead to shortness of breath, fatigue, and dizziness. This is because the amount of oxygen in the air decreases as you go higher, which means that your body has to work harder to get the same amount of oxygen it would get at lower altitudes.

#5 Dehydration

When was the last time you took a sip of water? In fact, how much water have you drunk today?

Dehydration is another common reason you may experience disconcerting symptoms during and after a workout. While this is more common running during hot and humid months, it’s also quite easy to get dehydrated in the winter simply because you don’t drink as much because it’s cold.

“With an increase in sweat and not enough fluid replenishment, you lower your total blood volume,” says Zimmer. “And again, lower blood volume leads to low blood pressure causing you to feel dizzy.”

Other symptoms of dehydration include dry mouth, extreme thirst, fatigue, and you may find you’re no longer sweating.

Try carrying one of these handheld water bottles!

#6 Repetitive Motion or Tunnel Vision

This is a weird sensation I’ve had while running trails. I can’t look away from where I’m going for fear of tripping. But once I slow down and look up, it feels like the world around me is still moving.

This is often caused by tunnel vision and some folks get it from using cardio machines.

#7 Low Iron and Ferritin Levels

One other cause of dizziness could be low iron and ferritin levels. Iron and ferritin deficiency, which is often common in female runners and athletes, can impact performance.

In fact, according to an article from the Hospital for Special Surgery, up to 25% of female athletes have iron deficiency.

Low levels of iron and ferritin impact oxygen levels, according to Zimmer. Ferritin helps store iron in your cells and iron is essential for healthy red blood cells, which carry oxygen in your bloodstream from your lungs to your muscles. If you’re low on both of those, you’re unable to effectively transport oxygen to your cells.

#8 Inner Ear Issues

I wish I didn’t know about inner ear because it would mean I had no idea what motion sickness or vertigo were. Ahhh but I do!

The inner ear plays a crucial role in maintaining balance and spatial orientation. Inner ear issues, such as benign paroxysmal positional vertigo (BPPV), can cause dizziness during and after exercise. BPPV occurs when small crystals in the inner ear become dislodged and move into the fluid-filled canals of the ear, causing a sensation of spinning or dizziness.

#9 Heat Exhaustion

Summer training means you need to be more aware of overall body temperature.

Heat exhaustion occurs when your body overheats, usually as a result of prolonged exposure to high temperatures or physical exertion in hot and humid conditions.  Overexertion can lead to an increase in body temperature, leading to heat exhaustion.

This can cause dehydration, which reduces blood volume and causes blood pressure to drop. This drop in blood pressure can lead to dizziness. Other symptoms of heat exhaustion include excessive sweating, muscle cramps, and nausea.

When Are Dizzy Symptoms Cause for Concern?

While I’ve gone over the times where feeling dizzy is common and probably not a big cause for concern, there are other times and additional symptoms that signal there may be something more serious going on.

You should consider the different types of dizziness, including vertigo. Experiencing vertigo after a workout, is a cause for concern.

Vertigo is different from the dizziness you might experience from the causes we already discussed. In those cases, you may just feel faint or like your head is spinning.

Vertigo gives you the sensation that your surroundings are spinning. It can also be accompanied by vision changes, a headache, nausea, vomiting, and confusion. Regardless of whether this is a one-time experience or repeated, it’s important to seek medical advice.

Trust me if you have vertigo, you will know. It’s THE WORST feeling.

When Should You Contact a Healthcare Provider About Dizziness After a Workout?

In addition to vertigo, there are a number of other symptoms that should send you straight to a healthcare provider as soon as possible. Even if these occur without accompanying dizziness, contact your healthcare provider to get checked.

• Headaches
• Vision changes
• Nausea or vomiting
• Confusion
• Arrhythmia or racing heart beat
• Shortness of breath
• Chest pain

How to Prevent Dizziness and Lightheadedness Post-Workout

Given that dizziness and lightheadedness post-workout can be common and we know the general causes, we can do our best to prevent it by being proactive.

Hydration

As mentioned earlier, dehydration is one of the causes of dizziness. Make sure you stay hydrated before, during, and after your workouts. Don’t underestimate the value of a nice glass of water.

When you wake up, have a glass of water. Then make sure you’re drinking plenty of water throughout the day. The general recommendation is to have at least .5-1 ounces of water per pound in bodyweight daily.

While sports beverages and electrolytes aren’t 100% necessary depending on your activity level, they can help you hydrate and stay hydrated longer.

Fuel Your Body!

We have to fuel ourselves to be able to perform our activities. There is not much to be gained by exercising on an empty stomach.

Fueling doesn’t have to be complicated. Look for foods with complex carbohydrates, fats, and proteins. Peanut butter on a bagel and a banana is a great pre-workout snack, for example.

Try to avoid things like candy, which while it may give you a temporary boost, it may also result in a crash later.

Breathe

Believe it or not, forgetting to breathe is more common than you’d think. When working out, we can get so focused on all the minute details, that we forget to do one of the most fundamental things, breathing.

Breathing ensures we are getting enough oxygen in, which our body can then send to our muscles to help us perform.

It’s also important to work on how we breathe. Many of us forget to breathe with our diaphragms, allowing our bellies to expand. Instead you see our chest and shoulders heaving. That’s inefficient! It can take some practice, but learning to breathe effectively can make a world of difference in how we perform and recover.

Bloodwork

It’s important to be aware of what’s going on in our bodies. Regular blood work can help. Ask for it at your annual physical and make sure that one of the things they’ll be looking at is your iron and ferritin levels.

If they’re low, discuss with your provider ways to improve them.

I have used InsideTracker to track my biomarkers since 2015. It’s helped me to find things like iron deficiency, to deal with cortisol issues and stay on top of low Vitamin D.

It’s worth it to FIND THE CAUSE so you can feel great on all your runs.

Hopefully from this you can figure out why you are feeling dizzy after a run and put an end to it.

Looking for more tips to improve your runs?

• Using the Run Walk Method to limit overexertion
• Understanding What Your Heart Rate Should Be While Running
• Best Cheap Running Shoe – ditch the excuses
• Best Cross Training for Runners

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinish

Sign Up to Receive a Weekly Newsletter with Top Running Tips and Laughs