Acid Reflux Prevention During Workouts: How to Stay Comfortable While Exercising

Dealing with acid reflux during workouts can be a major buzzkill. But the good news is, with the right approach, you can minimize discomfort and still enjoy your exercise routine. In this guide, we’ll go over practical tips to help you prevent acid reflux from interfering with your workouts and explain what’s happening in your body.

If you’ve ever been in the middle of a workout, felt that burning sensation in your chest, and wondered if you were about to choke or just have a major heartburn episode, you’re not alone. Acid reflux can strike at the most inconvenient times, and for some people, exercise is a prime trigger. The good news is, acid reflux doesn’t have to stop you from being active. In fact, with a few tweaks to your routine and lifestyle, you can still get a great workout in without the painful heartburn or discomfort. So, let’s dive into how to prevent acid reflux during workouts and stay comfortable while getting fit.

Contents show

Understanding Acid Reflux: What’s Happening in Your Body?

Before we get into how to prevent acid reflux during exercise, it helps to know exactly what’s going on when reflux hits. Acid reflux occurs when stomach acid flows back into the esophagus, which can cause that familiar burning sensation in the chest, often called heartburn. It happens because the lower esophageal sphincter (LES), the muscle that separates the stomach and esophagus, relaxes when it shouldn’t, allowing stomach acid to escape.

When you’re working out, your body is moving in ways that can put pressure on your stomach, potentially causing this acid to travel up. Plus, certain exercises and activities can increase the chances of this happening. But don’t worry, there are ways to reduce the likelihood of acid reflux flaring up during your sweat sessions.

Why Does Exercise Trigger Acid Reflux?

While exercise is generally great for overall health, certain types of physical activity can trigger acid reflux or make it worse. Here are a few reasons why:

Pressure on the Stomach: High-impact exercises or moves that involve bending over (like crunches or certain yoga poses) can put pressure on the stomach, forcing acid upward.
Increased Abdominal Pressure: Activities that engage the core heavily (think running or lifting heavy weights) can increase pressure in the stomach, leading to acid reflux symptoms.
Dehydration: Not staying hydrated during your workout can lead to lower stomach acid production, which can actually make acid reflux worse.
Timing of Meals: Working out on a full stomach can make things worse. If you eat too close to exercise, the food may not have had time to settle properly, leading to reflux.

But don’t be discouraged! You can still manage acid reflux during workouts by being mindful of what you’re doing and when.

How to Prevent Acid Reflux During Workouts

Now that we know why acid reflux may happen during workouts, let’s talk about how to prevent it. There are plenty of practical steps you can take to avoid the discomfort and get the most out of your exercise routine.

1. Avoid Eating Right Before Exercise

One of the easiest ways to prevent acid reflux during exercise is to avoid eating large meals right before working out. Your stomach needs time to digest food, and if you start moving around too soon after eating, your chances of experiencing reflux go up. Try to eat at least 2 to 3 hours before your workout to give your body time to process the food and move it through your stomach.

2. Choose Low-Impact Workouts

If you’re someone who experiences reflux regularly, you may want to opt for lower-impact workouts. Activities like walking, swimming, or cycling put less pressure on your abdomen compared to high-intensity exercises like running or heavy lifting. Yoga is another great choice, as long as you avoid poses that involve deep bending or upside-down positions, which can exacerbate reflux.

3. Stay Upright After Eating

If you can’t wait to work out and have a light snack, try to keep things simple. Avoid lying down or reclining for at least 30 minutes after eating. Staying upright helps prevent acid from flowing back into the esophagus. If you’re planning on doing something intense, consider keeping the snack small—think a piece of fruit or a handful of nuts.

4. Drink Plenty of Water

Hydration is key to preventing acid reflux during workouts. Drinking water not only helps with digestion but also ensures that your body isn’t dehydrated, which can actually make reflux worse. Keep a water bottle nearby and take sips throughout your workout. Just be careful not to overhydrate right before or during your session, as it can also cause bloating and discomfort.

5. Avoid Trigger Foods Before Working Out

Certain foods can trigger acid reflux more than others. Spicy, fatty, or fried foods, along with caffeine, citrus, and chocolate, are known culprits. Try to steer clear of these items in the hours leading up to your workout. Instead, focus on lighter, easily digestible meals and snacks that won’t irritate your stomach.

What to Do During a Workout if Acid Reflux Strikes

Even with the best precautions, sometimes acid reflux can still creep up during exercise. If you start feeling that familiar burn or discomfort, here are a few quick things you can try:

Slow Down: Take a break from intense activity and focus on slowing your movements. Lowering your intensity can help reduce pressure on your stomach.
Stand Up Straight: If you’re doing something like crunches or yoga poses that involve bending over, try to straighten up and give your stomach some relief.
Take Deep Breaths: Stress can contribute to acid reflux, so try deep breathing techniques to calm your body down and reduce symptoms.

Other Tips to Manage Acid Reflux Long-Term

While these workout tips can help in the moment, managing acid reflux long-term requires a holistic approach. Here are a few additional strategies to consider:

Consider Weight Management: If you’re overweight, shedding a few pounds can relieve pressure on your stomach and reduce the frequency of acid reflux episodes.
Elevate Your Head While Sleeping: If nighttime reflux is an issue, try elevating your head while you sleep. This can help prevent stomach acid from traveling up while you’re lying down.
Consult Your Doctor: If you’re finding that your acid reflux is persistent, it’s important to speak with your doctor. They may recommend medications or other treatments to help manage your symptoms.

Conclusion: Stay Active, Stay Comfortable

Dealing with acid reflux doesn’t have to mean giving up on your workouts. By following some simple tips—like avoiding heavy meals before exercise, staying hydrated, and picking low-impact activities—you can prevent discomfort and keep moving. With a bit of planning and awareness, you can enjoy your exercise routine without the burn. Remember, if your reflux is severe or persistent, consulting with a healthcare provider can offer additional ways to manage symptoms.

Appendices

References

For more information on acid reflux and workout-related topics, check out these helpful resources:

National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). (2023). Acid Reflux (GERD) and Diet
American College of Gastroenterology. (2022). Managing GERD: Tips for Better Health
Camellia Wulansari
Camellia Wulansari is a dedicated health writer specializing in digestive disorders, contributing valuable insights and information to the health and wellness community. With a passion for promoting well-being through knowledge, Camellia serves as a reliable source of expert content on healthusias.com.