How can I avoid post-race nausea?

Some marathon runners experience feelings of nausea after a high intensity race, but why does this happen? What can be done to prevent it? This guide offers some useful marathon tips to reduce its likelihood.

Following a marathon, many runners feel dehydrated due to sweat loss over the race, meaning they are depleted in the fluids and electrolytes needed to function normally.

Dehydration reduces blood flow to the stomach and delays the processing of foods and fluids. A 2023 study in Frontiers of Physiology took urine and blood samples from participants at the Boston Marathon and found that a majority suffered from gastrointestinal distress. It concluded that running intensity, fuel, hydration and sleep patterns are all factors in incidences of gastro discomfort.

In order to prevent nausea, runners are advised to understand their hydrational needs - which means not just drinking water, as this can dilute sodium levels. While each runner is different, it is important to replenish sodium levels, which can be achieved with running gels and electrolyte tablets. Foods with high sugar, fat and fibre levels should be avoided before the race, whereas carbohydrates are recommended to top up glycogen stores and retain more bodily fluids.

Nausea can be relieved within 30 minutes of completing the race by consuming small amounts of protein, carbohydrates and electrolytes, as well as sports or even low-fat chocolate milk drinks. Runners should reach out for assistance if still experiencing nausea in the following hours after the event.

To discuss a full marathon recovery plan, contact specialist marathon running coach Maximum Mileage Coaching today.