Dizziness right after exercise
Vilzi
Posts: 29 Member
Hey fellow keto friends!
For the last several weeks, I have noticed some intense dizziness for around 15-20mins following a weights session at the gym.
I've been back on LCHF for about a month now. About 45mins before my workout I usually serve myself some high fat Greek yoghurt with a scoop of protein powder, coconut flakes and chia seeds. I drink plenty of water throughout the day and during my workout. I'm not usually hungry after my workouts but I try and have a protein shake afterwards with some coconut oil mixed in.
I'm 31, I don't have any medical conditions, my BP is fine, so I'm at a bit of a loss as to why I'm getting dizzy right after my workout (I feel totally fine while doing it).
This is my first time in a long time I've incorporated lifting weights into my fitness regime, and I feel all the better for it, aside from the dizzy spell directly after.
Has anyone else had a similar issue?
I've also noticed my weight does not seem to be dropping off anywhere near as quickly as the first time I tried LCHF, and I was doing hardly any exercise aside from walking then.
Thanks in advance for any advice or suggestions
For the last several weeks, I have noticed some intense dizziness for around 15-20mins following a weights session at the gym.
I've been back on LCHF for about a month now. About 45mins before my workout I usually serve myself some high fat Greek yoghurt with a scoop of protein powder, coconut flakes and chia seeds. I drink plenty of water throughout the day and during my workout. I'm not usually hungry after my workouts but I try and have a protein shake afterwards with some coconut oil mixed in.
I'm 31, I don't have any medical conditions, my BP is fine, so I'm at a bit of a loss as to why I'm getting dizzy right after my workout (I feel totally fine while doing it).
This is my first time in a long time I've incorporated lifting weights into my fitness regime, and I feel all the better for it, aside from the dizzy spell directly after.
Has anyone else had a similar issue?
I've also noticed my weight does not seem to be dropping off anywhere near as quickly as the first time I tried LCHF, and I was doing hardly any exercise aside from walking then.
Thanks in advance for any advice or suggestions
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Replies
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How much sodium are you getting each day? I get light headed and foggy after exercise as well due to my low bp and but supplementing enough sodium to make up for what is lost.0
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I recommend increasing the sodium intake to replace what's lost from ketosis, and it has to be done everyday. It's not a once, then done thing. It's another part of the balance needed to feel good with this woe! I use sodium tablets that I got from Amazon, but drug stores have them too! Personally, I don't always feel like eating food just to get my sodium up, so I supplement instead.
I also believe that exercise can interfere with weight loss in the beginning. The sore muscles retain fluid for repair, which leads to no loss on the scale. I'm not saying not to exercise, but know this will happen!
Good luck! I hope you feel better over time!
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This is likely related to low sodium. You lose a lot of water on low carb and where water goes, sodium goes. If sodium gets low enough, then magnesium and potassium are lost with the water instead. If you drink a lot of water and you're not increasing sodium too, then you're diluting your body's solution even further an flushing out electrolytes even faster.
By the time you are feeling symptoms from it, you're likely deficient on magnesium and potassium as well. Since it's been going on for about a month, I'd say, you're getting very deficient by this point.
Are you also having any leg or foot cramps? Finding you have low energy any other times of day? Feeling a little groggy in your head at all?
If you're not taking a magnesium supplement, I'd start one ASAP. Try magnesium glycinate, citrate, any form that ends in "ate"...
If you are taking one already, check which form it is, these absorb better. You probably need more than what you're taking.
You can get a little boost of potassium by using a salt substitute like NuSalt. Adding it to some food once or twice a day is probably enough.
But sodium is the one that will fix the dizziness within minutes.
Just remember that if you are a heavy water drinker, you need more sodium. Probably in the area of 4500-ish mg a day would be a safe bet. 3000-5000 is generally the range that's recommended.0 -
I agree with the pp's. I'd definitely watch your electrolytes.0
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Yep, it's electrolytes, mainly sodium. I tend to pass out when I don't watch my consumption like a hawk.0
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Thanks for your replies guys
I haven't been experiencing any cramping at all, but I do take a really good magnesium powder supplement daily. It could be definitely be a lack of sodium. I'll include some salty treats in my grocery shop next time!0 -
Thanks for your replies guys
I haven't been experiencing any cramping at all, but I do take a really good magnesium powder supplement daily. It could be definitely be a lack of sodium. I'll include some salty treats in my grocery shop next time!
Very good to hear. You're in good shape then. Get you some sodium and you'll be all set.0 -
On this topic, to piggyback on what everyone else has said, I'd also recommend upping your water intake - taking additional sodium without extra water, as well, can lead to dehydration. I can cite some Livestrong article if you want to read about it 0
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blacktie347 wrote: »On this topic, to piggyback on what everyone else has said, I'd also recommend upping your water intake - taking additional sodium without extra water, as well, can lead to dehydration. I can cite some Livestrong article if you want to read about it
He mentioned drinking lots of water all day and throughout the workout. With all that water, sodium seems to fit as the missing link0 -
Sunny_Bunny_ wrote: »blacktie347 wrote: »On this topic, to piggyback on what everyone else has said, I'd also recommend upping your water intake - taking additional sodium without extra water, as well, can lead to dehydration. I can cite some Livestrong article if you want to read about it
He mentioned drinking lots of water all day and throughout the workout. With all that water, sodium seems to fit as the missing link
Ah, I missed reading that bit. Still, I'm of the school that it's really hard to OD on water, so...imo, more water is probably best, as well, as "plenty of water" might be 6 cups a day, for all we know
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blacktie347 wrote: »Sunny_Bunny_ wrote: »blacktie347 wrote: »On this topic, to piggyback on what everyone else has said, I'd also recommend upping your water intake - taking additional sodium without extra water, as well, can lead to dehydration. I can cite some Livestrong article if you want to read about it
He mentioned drinking lots of water all day and throughout the workout. With all that water, sodium seems to fit as the missing link
Ah, I missed reading that bit. Still, I'm of the school that it's really hard to OD on water, so...imo, more water is probably best, as well, as "plenty of water" might be 6 cups a day, for all we know
You can actually over drink water though. If you're having low sodium symptoms, drinking more water is only going to make it worse. Even if they make sure to get sodium.
Broth is definitely a good way to get the sodium because it basically makes drinking a very salty cup of water taste good. The sodium to water ratio is high. If you down another glass or two of water after that, you've now diluted the ratio again.
I just notice a trend with people that seem to get "Keto flu", especially those that have recurring symptoms. Drinking a lot of water is almost always mentioned in the post. That's obviously not the cause, but it makes sodium needs even higher. Which many people find difficult to reach as it is.0 -
We may have to agree to disagree on this one. As a final comment on this topic from me in this thread, I'll link to an article: www.livestrong.com/article/465427-salt-dizziness/0
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The way I increase sodium in my diet is I add Himalayan pink salt (a good mineral salt) to just about everything I drink and eat. I grind mine so I'm not sure how much i really add, but I can say I've not had any bad side effects. No bad taste, bloating, headaches, body aches etc...I only add enough to taste a little salt but not enough to over power the taste of what I'm drinking. I also keep 1 bottle of unsalted with me at all times just in case I feel like having a refresher wo salt.0
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Hi Guys,
Just thought I would post an update.
As suggested by a few helpful people, I tried increasing my sodium intake to see if it would make a difference.
And wow - it has helped a LOT! After reading your replies, before my next workout a drank a glass of salty water as a quick fix attempt - and BOOM - no dizziness, at all, post workout.
Finding these results encouraging, I've gone out and picked up a few more salty things to snack on (salted macadamias and some jerky), and some salt tablets which I take just on the days that I am working out on. Feeling so much better. No more dizzy spells. Stoked that it was such a simple thing to tweak!
My water intake is about the same, 2+ litres per day. Just needed that salty boost
So thanks for the advice everyone!
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@Vilzi, that's great!
And yes, I agree with @Sunny_Bunny_ ; I deal with low BP and dizziness and my cardiologist did say not to drink *too* much water because that can make the problem worse. (I'm always thirsty so I do naturally drink a lot, easily 80-120 oz/day plus 24-32 oz coffee.)0
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