It's not uncommon to experience chills post an intense, perspiration-heavy workout session. This cooling down phase after a workout is quite typical, as your body endeavors to regulate your core temperature.
Being a warm-blooded mammal, your internal temperature generally stays around 98.6 degrees. To cause a full degree shift in this temperature special situations like sickness or extreme temperatures are required. Nonetheless, wearing inappropriate clothing during colder weather conditions, being dehydrated and having low blood sugar levels might lead to sensations of chilliness after you've worked out.
Are you wondering "Why do I feel cold after doing exercises?" Keep reading below for more information on why one might have chills following physical activity - along with how it can be avoided in future workouts.
1. Bypassing Your Post-Workout Cooldown
During physical exertion, your body undergoes various changes. (Read more about those changes here.) The post-workout cooldown phase is important as it allows for a gradual lowering of your body temperature and helps revert your blood circulation to pre-exercise conditions. This information comes from the [Mayo Clinic]. Forgoing this crucial stage can lead to a sudden drop in body heat, possibly inducing shivers after activities such as jogging, cycling, or resistance exercises.
The right approach to cooling down involves maintaining your activity but gradually lessening its strain and speed over a period of 5 to 10 minutes - advice that finds consensus with the American Academy of Orthopaedic Surgeons. As an example, if you were engaged in brisk walking previously, slow down over a time duration ranging between 5 and 10 minutes for proper recovery; similarly transition from running into brisk walking for adequate cooldown periods. If biking was your exercise form of choice previously turn the pedals at higher RPMs albeit under low stress settings while cooling down . Do ensure stretching every muscle afterwards in order to manage bloodstream flow through your physique better than earlier thus minimizing chances of getting injured significantly.
2. Inadequate Dressing For Low Temperatures
Proper attire is crucial to deter cold during and post-exercise. Layered clothing, mainly if one exercises in chilly outside weather, is not only critical for preventing cold but also hypothermia.
Layers efficiently capture heat near your body, thus providing insulation. As your body warms up, you can remove a layer to avoid excessive perspiration which can be harmful in freezing temperatures. That's because after physical activities, your damp clothes will turn frosty and could cause a drastic decrease in your body temperature.
Bear in mind that cotton material tends to retain moisture; hence select fabrics such as polyester, nylon or merino wool that have fast-drying properties. For the final touch of layering under harsh cold climates include windproof shell along with headgear and gloves.
3. Dehydration Might be the Culprit
The substances you ingest before a workout could influence how you sense after exercising. Hydration plays key role in managing your body's temperature, and not having enough can potentially cause chills, says [Cleveland Clinic].
Your pre-, mid-, and post-workout hydration relies heavily on aspects like the intensity of your exercise routine and the environment around you, as per studies by [University of Michigan]. However, some standard recommendations are:
- Consuming between 17 to 20 ounces (approx. half a litre) of water roughly two hours prior to working out
- Ingesting about 7 to 20 ounces (roughly one fourth to half a litre) for every ten to twenty minutes spent on physical activity
- Replenishing with around 16 to 24 ounces (approximately half a liter) following exercise for each pound shed from sweating
Caution
Take note that symptoms such as weariness, migraines, muscular spasms, parched mouth, infrequent bowel movements, concentrated urine coloration, puffiness in the feet area, reduced desire to eat food and a notable increase in heartbeat coupled with decreased blood pressure might be suggestive of a medical condition outlined by experts from Cleveland Clinic. If you experience any of these signs and symptoms on a regular basis or consistently over time it's advised to get checked up medically. It could potentially lead to necessary rehydration through intravenous infusion.
4. Being Affected By Heatstroke
When you engage in physical exercises in unusually high temperatures, your body could suffer from overheating. Doing so in extreme heat and humidity increases the risk factor.
Heatstroke appears when the temperature inside your body surpasses 103 degrees as stated by [Comanche County Memorial Hospital]. Symptoms of this condition post intense exercise in the sun include discomforts like nausea and chills accompanied by severe headaches, confusion, increased heart rate, rapid breathing, and vomiting.
In case you or someone around exhibits heatstroke symptoms, it's crucial to dial 911 without delay. This advice comes straight from Comanche County Memorial Hospital. While waiting for help to arrive, finding a spot with shade is advisable; remove surplus clothing if any and try bringing down your skin temperature using cold water.
5. Hypoglycemia Can Cause Cold Sensations
Insufficient blood sugar, also known as hypoglycemia, could lead to sensations of coldness or the occurrence of cold extremities after physical activity. This risk increases when inadequate food intake is coupled with prolonged or vigorous exercise sessions according to [Cleveland Clinic]. In cases where this happens without a diagnosis of diabetes, it's termed reactive hypoglycemia.
Fortunately, low post-workout blood sugar levels can be both managed and avoided following advice from the Cleveland Clinic. Intake of speedy carbs that amount to about 15 grams after an arduous workout session will aid in elevating your glucose level if it drops suddenly. In addition, consuming carbohydrates that are ranked lower on the glycemic index such as whole grains and fruits prior to working out can serve in maintaining steady glucose levels.
Taking adequate breaks during training sessions and scheduling rest days regularly during a week may further assist preventing hypoglycemia resulting from excessive workouts. This approach ensures adequate recovery time for your body's energy reserves.
Caution!
The [American Diabetes Association] (ADA) states, "Hypoglycemia is a frequent occurrence for individuals living with type 1 diabetes. This risk can also extend to those with type 2 diabetes on insulin or particular medications."
If you are diabetic and experience an episode of hypoglycemia, it's advisable that you consume carbohydrates equal to 15 grams to bring your blood sugar levels up. Wait for about quarter hour before testing your blood glucose again. If the reading doesn't hit at least 70 mg/dL even after this step, ingest another portion of carbs worth 15 grams. Continue this until your blood sugar hits the required level which is no less than 70 mg/dL. It's crucial that such incidences are reported back to your healthcare provider so they provide assistance in avoiding any repeats.
Extreme drop in blood glucose is alarming - seizures or loss of consciousness can occur due to dangerously low levels. Such situations demand immediate medical help; call emergency services right away if someone around experiences such symptoms.
