If you work out regularly, particularly if you exercise at a rigorous pace, you may have experienced the uncomfortable sensation of burning in your throat and esophagus. Heartburn with exercise is sometimes known as exercised or gym induced GERD. GERD is an abbreviation for the common condition known as gastroesophageal reflux disease, a condition thought to affect more than one-third of all women. It's also quite common in males.
Why is heartburn with exercise so common? Heartburn occurs when the flap that separates the stomach from the esophagus opens up and allows acid to enter the upper digestive tract. This gives rise to the burning sensation in the chest known as heartburn. Exercise, particularly exercise that increases intrabdominal pressure, can open up this flap and allow acid to back up into the esophagus. Exercises such as sit-ups and leg lifts are particularly likely to bring on the symptoms of heartburn with exercise due to the pressure they put on the stomach.
If you suffer from this problem and want to continue to exercise comfortably, you'll need to take some precautions to reduce your chances of experiencing heartburn during exercise:
Avoid workouts after meals
Your risk of developing exercise induced heartburn increases if you exercise too soon after a meal, particularly a large meal. If possible, wait several hours after a meal before heading to the gym to give your food a chance to move out of the stomach into the small intestines. Try to avoid overindulging at mealtime if you know you'll be exercising later that day.
Stay away from fruit beverages
A study published in the International Journal of Sports Medicine showed that exercise induced heartburn is made worse by drinking fruit based beverages. Avoid fruit juices and fruit flavored waters before hitting the gym. Drink plain, purified water during your workout to maintain adequate hydration.
Take an antacid before exercising
Carry an over-the-counter antacid with you to the gym such as Gaviscon or Maalox Heartburn relief. At the first sign of symptoms, slowly chew one of these tablets before continuing your workout. You should obtain quick relief of your symptoms.
If you find you're having heartburn during exercise with every workout, see your doctor as you may have chronic GERD which needs longer term treatment and follow up to prevent damage to the lining of the esophagus. If you also find you're having symptoms at other times during the day or are awakened at night by heartburn, you'll need a full medical evaluation.
By taking a few precautions when exercising, you can reduce your risk of experiencing the uncomfortable sensation of heartburn during exercise.
