Bloated after working out? Here’s why and what you can do about it

Nothing is more frustrating than finishing a great workout only to feel bloated and heavy afterward. Post-workout bloat is a common issue and can arise from several factors, including diet, temperature, breathing techniques, and more.

In this article, we’ll examine the causes of post-workout bloat, what to do when you feel bloated, and how to avoid bloat altogether.

Let’s get started.

Common causes of post-workout bloating

Dehydration

When you engage in physical activity, you naturally lose water through sweat, and if you haven’t sufficiently hydrated before your workout, it could lead to dehydration. When you’re dehydrated, your electrolytes may become imbalanced, leading to water retention and bloating.

If you notice swelling in your belly when you’re dehydrated, that could be from fluid retention that happens in your digestive tract as a compensation for dehydration. Chronic dehydration can also lead to stomach issues like gas, bloating, and constipation as you’ll find it harder to pass stool through.

Overhydration

On the other end of the spectrum is overhydration. While keeping your water levels sufficient during a workout is vital, you don’t want to overhydrate either. Too much water in your system may dilute the levels of sodium in your body, creating an imbalance that results in your cells retaining water.

Dietary choices

Fueling your workouts is a bit of an art and can look different depending on how long you plan to exercise and what type of movement you’re doing. That said, regardless of the workout, when you start moving, your blood flow begins to move away from your digestive system and instead moves toward your limbs to help send fuel to your muscles. This makes it very hard to digest any food that’s trying to work its way through your system and can result in abdominal bloating.

That’s why many pre-workout shakes and snacks contain easy-to-digest nutrients like simple carbohydrates.

High-fat, high-fiber, and high-protein meals take more energy and time to digest, which is why you may end up with a bloated stomach if you try to consume these nutrients before your workout.

Heat

Working out in hot temperatures is a common cause of bloating due to the impact that heat has on your heart rate and blood vessels.

As your body heats up, your blood vessels expand, which can lead to fluid accumulation in your tissues. This can happen during any type of cardio workout but is especially common when the temperature is high. You may notice that even a brisk walk on a hot day can result in some level of bloating. Even in moderate temperatures, you may experience heat-related bloating if your workout gear is heavy or not made from a breathable material.

Heavy breathing

While you’re working out your breathing rate will naturally increase, causing you to take more air in. However, if your breathing technique is incorrect, you may end up breathing air into your stomach instead of your lungs, which can result in bloating. This is especially true during high-intensity workouts that result in heavy breathing.

How to get over post-workout bloating

If you’re currently dealing with bloat or still trying to figure out what’s causing your post-working retention, here are a few techniques to help you get rid of bloat:

Rehydrate

After your workout, be sure to rehydrate with water and electrolytes. If dehydration is at the root of your bloating, getting some water and minerals into your body should help rebalance your fluids and reduce the bloat. Of course, if you suspect that your bloat is due to overhydration, you’ll just need to give your body a chance to rebalance on its own.

Tend to your digestion

If you feel that you may have some undigested food in your stomach due to consuming a pre-workout meal high in fat, fiber, or protein, tending to your digestion may help reduce the bloat. Sipping on teas like ginger, peppermint, or fennel can help with the bloating and strengthen your digestive fire.

Avoid sugar and carbonated beverages

After your workout, avoid consuming anything that could increase bloating, such as sugar or carbonated beverages.

Allow your body to cool down

If your bloat is heat-related, then allowing your body to cool down and find homeostasis should resolve the bloat as your blood vessels return to normal.

How to Prevent Post-Workout Bloating

The best way to avoid bloating is to get ahead of it. Below are some tips to keep in mind before your workout.

Consume easy-to-digest fuel

Simplicity is the name of the game when it comes to fueling your workout. It’s okay to consume some protein, but be sure that you don’t overdo it. Try to focus more on easy-to-digest carbs that can give you a boost of energy quickly. Avoid fatty and fibrous foods that take a long time to digest.

Hydrate properly

Hydration is key, but you also want to ensure you do not overhydrate before your workout. To ensure a balanced water intake, drink water before you move, and have some handy if you feel thirsty during your workout.

The best practice is to drink water 30-60 minutes before your workout and small sips during exercise. The amount of water that’s ideal for your body will be individual, so take it slow and steady if you’re worried about overhydration.

Watch the heat

If you tend to bloat in hot weather, try working out indoors or waiting for the weather to cool off a bit. You can also wear breathable, lightweight clothing that will keep your body at a more moderate temperature.

Avoid sugary foods and carbonation

Sugary foods and carbonated beverages can cause bloating on their own, so avoid consuming them before your workout. Artificial sweeteners may also lead to bloating, so look for anything that may have these sweeteners added.

Don’t eat too close to your workout

In addition to choosing easy-to-digest foods, it’s best practice to eat two to three hours before your workout to allow for proper digestion. Eating too close to a workout, even when it’s easy-to-digest meals, may result in bloating.

Regulate breathing

If you suspect that you may be swallowing too much air during your workout, try paying more attention to your breathing to regulate it. Ideally, you should breathe in through your nose to avoid swallowing air. This is especially important during intense workouts.

Takeaway

Fear of post-workout bloat should never get in the way of your exercise routine. Although frustrating, feeling bloated after exercise is common and typically easily remedied.

Ensure you’re getting enough water (but not too much), consume an appropriate pre-workout meal, monitor your breathing technique, and, if you’re working out in warm weather, always wear lightweight clothing.