Pre-Exercise
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Cause: Eating too heavily the night before or the morning of the competition.
Fix: Make sure your largest meal is no later than 3 p.m. to 4 p.m. with lighter carbohydrate-rich snacks and fluids later in the evening.
Try: String cheese, glass of milk, yogurt, beans
Pre-Competition
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Cause: Nerves
Fix: Some athletes get a serious case of "nerves" before the start of a race. Dry carbohydrate snacks may help. Don't forget to drink plenty of fluids.
Try: Pita chips, crackers, veggie straws
During Exercise
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Cause: Moderate to severe dehydration
Fix: Know your sweat rate for a wide range of temperatures/humidity situations so you're able to schedule adequate hydration. If you experience nausea during exercise, it's imperative to stop immediately and initiate measures to lower your body temperature.
Try: Water, sports drinks
During an Open Swim of a Triathlon
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Cause: You may have consumed too much water due to water conditions.
Fix: Wait 20 minutes after transitioning into the bike leg for your stomach to feel better.
Try: Five second "swish and spits" of a sports drink during this time will help initiate gastric emptying and help you feel better quickly.
Long-Endurance Nausea
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Cause: Underconsumption of sodium causes hyponatremia (low-sodium blood levels). Athletes with swollen hands or limbs may be at higher risk.
Fix: Athletes who notice a salty or white residue on their face/body/clothing after exercise should consume a sports drink with added sodium. Or eat foods with higher sodium.
Try: Nuts, chicken broth, saltines
After High-Intensity Workout
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Cause: You've worked out hard and you feel nauseous.
Fix: Eat a recovery snack that you know will help with nausea. Replacing salt will help.
Try: Pretzels followed by chocolate milk, smoothies (as soon as tolerated).
Watch and Learn Your Sympton
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Samuels reiterates that the best measure is to watch and learn from your body when it comes to signs and symptoms of nausea. Knowing why you feel that way will help prevent nausea in the future.
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